Runners: Run Faster Using THESE 7 Marathon Workouts (Explained) - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Runners: Run Faster Using THESE 7 Marathon Workouts (Explained) 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

Mid‑week long run – a 50–90‑minute Zone 2 run that bridges the gap between a regular mid‑week workout and the weekend long run, helping you stay consistent without the weekend dread.
Gear‑shifting intervals – tempo or race‑pace effort (5 min) followed by short recovery (90 s). This is a classic example of a powerful workout structure, and if you want to learn more about the science behind it, check out our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. The pattern teaches you to surge, recover, and settle back, mimicking race surges.
Over‑/‑under marathon‑pace – alternating hard (3–4 min) and easy (2 min) segments to train the body to hold just‑over marathon pace while still recovering.
Progressive long‑run builds – start with 60–70 min steady, add a 20‑minute marathon‑pace chunk, and work up to 2‑hour+ runs with marathon‑pace sections (e.g., 2 h 30 min total, 30 min at marathon pace).
Chunked marathon‑pace runs – 6 min hard, 4 min easy, 6 min hard, 4 min easy, etc., with 90‑second recoveries, letting you hit race‑pace, 10K, 5K, and 3K efforts in one session. Hitting those faster paces is key, so if you need to sharpen your top-end speed, explore these proven interval strategies to cut minutes off your 5K time.
Dedicated marathon‑pace mileage – 8–16 mi at true marathon pace to feel the effort over distance; progress by adding a few miles each block.

Workout Example (Gear‑Shifting Session)

Warm‑up 10‑15 min easy (Zone 2).
5 min at tempo / 1‑hour race pace (≈ 10‑K effort). For a deeper dive into nailing this specific intensity, our guide on Mastering the 10K has pace strategies and training plans that can help.
90 s easy jog recovery.
Repeat 4 × (5 min hard + 90 s easy) – you can start with 3 × and add a fourth as you get comfortable.
Cool‑down 10 min easy. Tip: If 5 min feels too long, begin with 3 min hard + 90 s recovery and gradually build to the full 5 min.

Closing Note: Try one of these workouts this week and feel free to adjust the paces or interval lengths in the Pacing app to match your current fitness. Running faster is a habit you can build—so lace up, hit the track, and watch your marathon speed improve! 🚀