Marathon Pace Block Builder

Workout - Marathon Pace Block Builder

• 15min @ 10'00''/mi
• 3 lots of:
  • 0.0mi @ 9'00''/mi
  • 0.0mi @ 10'00''/mi
• 15min @ 10'00''/mi

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The FOD Runner’s video “My TOP 5 LONG RUN WORKOUTS That Will Help YOU To RUN A FASTER MARATHON” walks through solid training strategies. We’ve picked out the essential workouts so you can try one this week. The full video has more detail.

Key points

• Steady long run: 15–30 seconds slower than goal marathon pace. Builds aerobic fitness without excess stress.
• Marathon-pace blocks: 10–12 miles at true marathon pace inside a longer run (typically 20–21 mi). Your body learns to hold race effort.
• Timed intervals: 3–4 efforts of 10–20 minutes at half-marathon pace or faster (distance repeats count too). Extend count and length as you near race day.
• Second-half/negative-split runs: easy or steady first half, then push at marathon or half-marathon pace. Example: 10 mi easy + 10 mi hard, or 10 mi easy + 10 mi steady.
• Mile-on/mile-off (pista resistance): after a 30–45 min easy warm-up, alternate between a fast mile (≈ half-marathon pace) and a “float” mile (just under marathon pace). Start with 2–3 cycles, build to 8 for a 16-mile block (≈23 mi total).
• Pace by feel on trails. Anchor to your target marathon pace, start fueling early, bring backup gels, and dial in mileage and effort in the Pacing app.

Workout example

Mile-on/mile-off (week 3 before marathon):

1. Warm-up: 30–45 min easy jog.
2. Repeat 8 times:
   • Fast mile at approximately ½ marathon pace (e.g., 6:00/mi if your goal marathon is 6:14/mi).
   • Float mile at just under marathon pace (≈6:30/mi).
3. Cool-down: 45 min easy jog.

Total work ≈ 16 mi at alternating paces, ~23 mi across the full run.

Pick one of these long-run variations and use the Pacing app to set the paces based on your own goal.

References

• My TOP 5 LONG RUN WORKOUTS That Will Help YOU To RUN A FASTER MARATHON | FOD Runner - YouTube (YouTube Video)