SUB 2:40 MARATHON Training WEEK 1 - Kickstarting TRAINING | FOD Runner - The FOD Runner
Intro This is a quick summary of SUB 2:40 MARATHON Training WEEK 1 – Kickstarting TRAINING 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
- The week centers on two back‑to‑back sessions: a Thursday marathon‑pace interval run and a Saturday 60‑minute benchmark run paced by a target heart‑rate of 160 bpm.
- Core training philosophy: keep the “ball rolling” with consistent paces, mix marathon‑pace work with moderate‑pace recovery, and use heart‑rate as a feedback tool for the long run.
- Practical tips: aim for a steady marathon pace of ~6:00 min/mi (≈9:40 min/km), keep recovery jogs around 6:50 min/mi (≈11:00 min/km), and monitor HR to stay near 160 bpm on the Saturday run.
Workout Example Thursday – 1 km on / 1 km off × 8
- On‑interval (1 km): Marathon pace, ~6 min / mi (≈9:40 min/km).
- Off‑interval (1 km): Moderate jog, ~6:50 min / mi (≈11 min/km).
- Total: 8 km of hard work + 8 km easy = 16 km.
Saturday – 60‑minute benchmark
- Run for 60 minutes while keeping average HR at 160 bpm.
- Start around 155 bpm, gradually climb to 162‑164 bpm by the end.
- Expected average pace: roughly 6:20 min / mi (≈10 min/km), but adjust effort to stay in the HR zone.
- Finish with a 30‑minute easy cool‑down on trails.
Closing Note Give these sessions a go, tweak the paces to match your current fitness, and log the effort in the Pacing app so you can personalize the plan. Have fun, stay consistent, and keep the ball rolling toward that sub‑2:40 marathon goal! 🚀
References
Workout - Marathon Pace Kilometers
- 12min @ 6'00''/km
- 8 lots of:
- 1.0km @ 3'44''/km
- 1.0km @ 4'15''/km
- 12min @ 6'00''/km
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