Newport Marathon Training - Week Five - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of Newport Marathon Training - Week Five 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

After a down‑week, week 5 ramps back up with higher mileage and a “beast” long run.
The plan mixes steady aerobic work, a maintenance speed session, and marathon‑pace mileage to keep you sharp for the block.
All paces are described in minutes per mile (the trainer runs in the U.S., so distances are in miles).
Use the workouts as a template; adjust the exact times and paces to match your own recent training.

Workout Example

Tuesday – Mid‑week Medium Long Run

90 minutes steady (around your easy‑pace, Zone 2).

Tuesday – Speed / Maintenance Session

3 × 4 min at a comfortably hard pace (slightly faster than marathon pace) with 90 s rest.
2 × 2 min at the same hard pace with 75 s rest.
5 × 45 s on / 45 s off (quick intervals) followed by 30 s on / 45 s off – repeat the pattern five times.
Goal: keep legs firing and hit sub‑5:20‑5:30 per mile effort.

Saturday – Long Run (≈21 mi total)

3 mi easy + drills & strides.
16 mi at marathon pace (steady effort, practice nutrition & hydration).
2 mi easy cooldown.

Friday – Recovery Run

75 minutes light steady (low‑mid 140 bpm HR, easy effort).

Closing Note

Give this week’s mix of steady miles, speed maintenance, and marathon‑pace work a try. Feel free to tweak the paces to suit your recent training in the Pacing app, and enjoy the fitness jump that comes with week 5. Happy running!