Marathon Speed & Maintenance

Workout - Marathon Speed & Maintenance

• 10min @ 6'00''/km
• 3 lots of:
  • 4min @ 4'30''/km
  • 1min 30s rest
• 2 lots of:
  • 2min @ 4'30''/km
  • 1min 15s rest
• 5 lots of:
  • 45s @ 3'30''/km
  • 45s rest
  • 30s @ 3'30''/km
  • 45s rest
• 10min @ 6'30''/km

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Intro

Here’s a breakdown of Newport Marathon Training - Week Five from The FOD Runner so you can get to work right away. The full video is worth watching for context.

Key points

• After a recovery week, week 5 pushes volume higher with a demanding long run.
• The plan combines sustained aerobic running, a speed-maintenance block, and marathon-pace segments to keep sharpness.
• Paces are in min/mile (the coach is US-based and uses mile distances).
• Treat these as a framework. Adjust times and paces to your recent training.

Workout example

Tuesday: mid-week medium long run

• 90 minutes steady (near easy threshold, Zone 2).

Tuesday: speed/maintenance session

1. 3 × 4 min hard but controlled (slightly above marathon pace), 90 s rest.
2. 2 × 2 min at the same effort, 75 s rest.
3. 5 × (45 s hard / 45 s recovery), then (30 s hard / 45 s recovery) x5. Goal: maintain leg turnover, around 5:20-5:30 per mile.

Saturday: long run (≈21 mi)

• 3 mi easy plus form work and strides.
• 16 mi at marathon pace (controlled, practice fueling and hydration).
• 2 mi easy to bring it down.

Friday: recovery run

• 75 minutes at an easy steady effort (low-to-mid 140 bpm).

Closing note

Try this mix of steady running, speed work, and marathon-pace segments. Adjust your paces in the Pacing app to match your fitness.

References

• Newport Marathon Training - Week Five - YouTube (YouTube Video)