Marathon Workout Focus - Mile Repeats | FOD Runner - The FOD Runner

Aug 13, 2025

This is a quick summary of Marathon Workout Focus – Mile Repeats from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Mile repeats are a core “speed‑endurance” tool for marathon training; they teach you to hold a faster pace for longer periods.
After a week off, focus on effort rather than exact pace – use a watch set to interval mode that beeps at the end of each repeat and at the end of the recovery.
The default recovery is a 3‑minute jog between miles, but you can swap in a 1‑minute standing rest if you need a sharper HR drop.
As you progress you can lengthen the repeats (2‑mile, 3‑mile) and shift the target pace toward marathon pace.

Workout Example

Warm‑up – 10‑12 min easy jog + strides & drills.
Repeat set – 4 × 1 mile at your target “hard‑but‑sustainable” pace (the video’s typical trail pace was about 5:30‑6:20 min/mi).
Recovery – 3 min easy jog between each mile (or 1 min standing if you prefer a quicker HR reset).
Cool‑down – 10 min easy jog.

Tip: Use your watch’s interval timer so you only hear the beep, not the exact pace, forcing you to run by perceived effort.

Closing Note Give mile repeats a try this week – they’re perfect for building the stamina you need to cruise through a marathon. Feel free to adjust the paces to match your own fitness and log the session in the Pacing app for easy tracking. Happy running, and don’t forget to watch the full video for more insights!