Patient Rebuilder

Patient Rebuilder

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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Quick summary

A breakdown of “REBUILD - 10 Weeks Until London Marathon 2024” from The FOD Runner. Worth a watch in full. Here’s what you need to run the workout today.

Key points

  • Coming back after two weeks of illness means easy, low-intensity work with HR under control (target under 150 bpm on hills).
  • Use a Garmin or HR monitor to track recovery. Sleep and fueling do most of the work in bringing HR down.
  • Switch to trail loops around 4-4.5 miles with gradual elevation. Stay relaxed and hold off on speed work.
  • The week builds gradually: 30 min recovery run, 35-40 min easy, then a longer easy stretch up to 90 minutes on Saturday.
  • Later milestones: medium-long run on Wednesday, first marathon-pace efforts at week 7. Don’t rush them.

Workout example

  • Tuesday: 30-minute easy recovery run (HR below 150).
  • Wednesday: 35-40 min easy on a 4-5 mile loop with rolling hills (HR around 140).
  • Friday: 60 min easy, fuel properly, comfortable HR.
  • Saturday: 90 min easy (toss in a few 30-60 second pushes if you feel strong).
  • Optional: end the 90-minute run with a handful of 20-second strides in the last 10 minutes.

Closing note Adjust distances and paces in the Pacing app to your fitness. Be patient and keep HR in check.

References

Inspired by The FOD Runner

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