Newport Marathon Speed Session

Workout - Newport Marathon Speed Session

• 5min @ 9'30''/mi
• 6min @ 5'35''/mi
• 4min @ 5'25''/mi
• 6min @ 5'35''/mi
• 2min @ 5'15''/mi
• 6min @ 5'35''/mi
• 4min @ 5'45''/mi
• 1min @ 9'30''/mi
• 5min @ 9'30''/mi

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The FOD Runner’s “Newport Marathon Training - Week Seven” walks through training at the midpoint of a marathon block. Here are the key takeaways and a workout you can run today. The full video has more.

Key points

• Week 7 is halfway through the build. You’ve already done a 20-mile tune-up (Bourton 10 km: 33 min PR), with another 20-miler two weeks out.
• This week mixes speed work with a solid long run, though overall mileage dips slightly because of a schedule shift.
• The main workout uses 6-minute reps at around 10K pace (5:30-5:40 min/mi) to keep legs sharp, followed by a long run that combines steady running and short hard intervals.

Workout example Mid-week speed session (≈30 min of work)

• 6 min at 10K pace (≈5:30-5:40 min/mi).
• 4 min slightly faster than marathon pace (≈5:20-5:30 min/mi).
• 6 min at 10K pace.
• 2 min a touch quicker than the 4-min pace.
• 6 min at 10K pace.
• 4 min at marathon-pace effort.
• 1 min easy jog to finish.

Shorter reps at quicker pace build leg speed that carries across distances. For more, see our 5K speed guide.

Sunday long run (≈2 h 25 min)

• 75 min steady (easy-moderate, conversational).
• 6 × (3 min steady + 3 min hard). The hard minutes should be comfortably hard, not all-out.
• 34 min steady to bring the total to about 2 h 25 min, putting you just over the 20-mile mark.

Practical tips

• Use the 6-minute reps to lock in your 10K pace under race conditions. For more on race prep, see our 10K guide.
• Keep the hard intervals on the Sunday run brief (3 min each) and steady the rest. This builds muscular strength without wrecking the aerobic system. More on the why in our interval training guide.
• If you’re stiff before the workout, add some mobility work and keep easy runs conversational.
• Match paces to your current 10K and marathon targets in the Pacing app.

Try this combination this week and adjust interval lengths in the Pacing app to your fitness.

References

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