Preparing For My Next MARATHON - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Preparing For My Next MARATHON 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:

Andrew is wrapping a 10‑week summer speed block (double‑threshold Tuesdays, short sharp Friday sessions) and is preparing five core areas for his marathon build: a consistent training block, long‑run readiness, a mid‑week structure tweak, gel nutrition, and extending mid‑week mileage.
He aims to transition from ~80‑minute runs now to a 2‑hour steady long run once the marathon block starts, using progressive back‑off weeks of 90 min → 1:45 hr → 2 hr.
He plans to add a longer mid‑week run (6–7 mi) and push the intensity of his Saturday moderate long runs (top‑end Zone 2, edging toward Zone 3).
Practical gel tip: take a small carb gel within 20 min of leaving the house on any session day to avoid empty‑stomach fatigue and to train the gut for race‑day fueling.

Workout Example:

Current Summer Speed Structure (repeat each week):
- Monday: Easy run
- Tuesday: Double threshold session (≈2 × 10–11 mi at threshold pace)
- Wednesday: Rest
- Thursday: Easy run
- Friday: Short, sharp speed work (e.g., 5 × 1 km fast with full recovery)
- Saturday: Moderate long run (start at 90 min, build to 2 hr, keep HR in top‑end Zone 2, occasional hill work)
- Sunday: Rest
Pre‑Marathon Long‑Run Build (2 weeks before July 29):
- Week 1: 90 min steady run + 1 hr 45 min run
- Week 2: 2 hr steady run (aim to feel comfortable, not a slog)

Closing Note: Try the outlined weekly pattern or adapt the paces/distances to fit your current fitness using the Pacing app—customise the intervals, long‑run length, and gel timing to suit you. Have fun training, and don’t forget to watch the full video for Andrew’s deeper insights and motivation!