REBUILD - 10 Weeks Until London Marathon 2024 - The FOD Runner

Quick Summary

This is a quick summary of “REBUILD - 10 Weeks Until London Marathon 2024” 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

• After a two‑week illness, the focus is on easy, low‑intensity runs to rebuild fitness while keeping heart‑rate (HR) under control (aim < 150 bpm on hills).
• Use a Garmin/HR monitor to gauge recovery; prioritize sleep and nutrition to lower HR.
• Switch to trail loops (≈4‑4.5 mi) with gentle hills, keeping effort easy (no speed work yet).
• Plan a progressive week: 30‑min shake‑out, 35‑40 min easy run, then an hour‑plus easy run (up to 90 min) on Saturday.
• Upcoming focus: medium‑long run next Wednesday, then first marathon‑pace session at week 7 (no MP work until then).

Workout Example

• Tuesday: 30‑minute easy shake‑out (easy pace, keep HR < 150).
• Wednesday: 35‑40 min easy run on a 4‑5 mi loop with gentle hills (keep HR ~140).
• Friday: 60‑minute easy run, fuel well, keep HR moderate.
• Saturday: 90‑minute easy run (optional small surges of 30‑60 s if feeling good).
• Optional: Add a few 20‑second strides in the last 10 min of the 90‑min run.

Closing Note Feel free to adjust the times and paces to match your own fitness level in the Pacing app. Get out there, stay patient, and keep those heart‑rate numbers friendly—your marathon is just weeks away! 🚀

References

• REBUILD - 10 Weeks Until London Marathon 2024 - YouTube (YouTube Video)

Workout - Patient Rebuilder

• 15min @ 7'30''/km
• 65min @ 6'30''/km
• 10min @ 8'00''/km
• 2 lots of:
  • 20s @ 3'30''/km
  • 1min rest

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