The FOD Runner's Friday Speed Session
Workout - The FOD Runner's Friday Speed Session
- 10min @ 5'30''/km
- 5 lots of:
- 1.0km @ 4'30''/km
- 3min 30s rest
- 10min @ 6'00''/km
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Intro: Andrew put out a video on marathon prep that’s worth a watch. Here’s a summary of the key takeaways you can use right away.
Key points
- Andrew is finishing a 10-week summer speed block built around tough sessions: double-threshold Tuesdays and snappy Friday repeats. Now he’s shifting toward marathon training with five focuses: consistent weekly training, long-run endurance, mid-week schedule, gel tolerance, and added mid-week volume.
- His long runs are at 80 minutes. He wants 2 hours steady before the marathon block starts. He’s getting there gradually: 90 minutes, then 1:45, then 2:00.
- A mid-week 6-7 mile run gets added, and Saturday moderate long runs ramp up in effort, mostly upper Zone 2 and occasionally Zone 3.
- Nutrition: take a carb gel about 20 minutes into a run to avoid the flat empty-stomach feeling and get your stomach used to in-race fueling.
Workout example
- Summer speed block (each week):
- Monday: easy run
- Tuesday: double threshold (around 2 × 10-11 miles at threshold pace)
- Wednesday: rest
- Thursday: easy run
- Friday: speed repeats (e.g., 5 × 1 km with full recovery)
- Saturday: moderate long run (build from 90 min to 2 hr, upper Zone 2, add hills)
- Sunday: rest
- Two weeks out from July 29:
- Week 1: 90 min steady + 1:45 run
- Week 2: 2 hr steady (comfortable, not forced)
Closing note: take this framework and adjust paces and mileage to your fitness. Tweak repeat distances, long-run length, and gel timing. The full video has Andrew’s full explanation.
References
- Preparing For My Next MARATHON - YouTube (YouTube Video)