MATT REES @TheWelshRunner SUB ELITE - 2 HOUR LONG RUN In Prep For ROTTERDAM Marathon | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of “MATT REES @TheWelshRunner SUB ELITE - 2 HOUR LONG RUN In Prep For ROTTERDAM Marathon” 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

Mileage focus: 90‑mile weeks (≈11‑12 hrs of running) with a strong emphasis on trail and hill work for easy runs, helping build strength without heavy gym work.
Training philosophy: “trust the process” – keep volume high, intensity controlled, and use hills to develop strength and endurance.
Controlled double‑day workouts: Tuesday double‑threshold session (low‑intensity threshold work) and Thursday longer effort (10‑20 mi) with lactate monitoring to keep intensity in a sweet‑spot zone.
Practical tips: Run most easy runs on hills/trails, keep easy‑run paces about 3‑4 min slower than marathon pace, and use lactate readings (2‑4 mmol/L) to gauge intensity.

Workout Example Tuesday – Double Threshold (controlled)

Warm‑up: 10‑15 min easy on trails.
Main set: 5 × 5‑minute intervals at 5:30‑5:45 min/mi (≈3‑4 min slower than marathon pace) with short recovery jogs (1‑2 min). Total ~19 mi for the day, but only ~1 hour of hard effort.
Cool‑down: 10 min easy.

Thursday – Longer Effort (10‑20 mi)

Warm‑up: 10 min easy.
Main set: 10 mi at 5:24‑5:45 min/mi (heart rate in the 520‑bpm zone) – a controlled tempo run.
Optional: add a second session later in the day with faster 1‑3 min pickups at slightly faster paces, still keeping recoveries.

Closing Note Give these controlled double sessions a try, adjust the paces to match your own marathon pace in the Pacing app, and keep trusting the process. Good luck, and enjoy your next long run! 🚀