Marathon Over-Unders with Steady Finish
Workout - Marathon Over-Unders with Steady Finish
- 12min @ 6'00''/km
- 10 lots of:
- 3min @ 3'22''/km
- 3min @ 5'30''/km
- 30min @ 4'09''/km
- 10min @ 6'00''/km
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Intro
A breakdown of Newport Marathon Training - Week Two from The FOD Runner. The full video has the nuance. Here are the key takeaways so you can try the session today.
Key points
- Marathon groove: early weeks ask for restraint, smart fatigue management, and gradual volume increases.
- Mid-week medium long: 80 minutes steady at the low end of your steady-state pace keeps HR under control while building aerobic fitness.
- Wednesday over-and-under interval session: 10 × 3-minute “on” reps at your 1-hour race pace (±10-15 s), which is roughly 10K effort for most runners (more in our 10K guide), with 3-minute recovery jogs. Goal: work just above and below tempo threshold (full guide in our interval training piece).
- Drills and strides after the intervals to reinforce form.
- Running notes: open the reps at a measured pace, listen to your body, keep effort steady, and let easy runs stay easy. Use a pacing app to set targets that match your fitness.
Workout example
Monday: easy 45-minute run on flat terrain.
Tuesday: medium long run, 80 min at the low end of steady-state (average 6:40/mi, HR ~143 bpm). Run relaxed.
Wednesday: main session
- Warm-up (dynamic mobility, strides).
- 10 × 3-minute intervals.
- On: 3 min at 1-hour race pace (≈5:20-5:30/mi) ±10-15 s.
- Off: 3 min easy recovery jog.
- Start the first reps a touch slower, then lock in.
- 30-minute steady run at the low end of steady-state (around 6:40/mi) to finish.
- Cool-down and strides.
Tips for the interval day:
- Ease into the first couple reps and adjust.
- Don’t sprint the early repeats. Marathon-specific intervals are about sustained effort. Shorter races need a different approach. See our 5K speed guide.
- Run with calm and precision, not forced exact numbers.
- Keep moving after the final interval if you want more volume.
Closing note
Try this over-and-under session this week. Tweak the pace targets in the Pacing app to match your race goals.
References
- Newport Marathon Training - Week Two - YouTube (YouTube Video)