SUB 2:40 MARATHON Training WEEK 10 - 2 Workouts + Hilly LONG RUN With ‪@TheWelshRunner‬ | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of “SUB 2:40 MARATHON Training WEEK 10 - 2 Workouts + Hilly LONG RUN With @TheWelshRunner” 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

Theme: Don’t get greedy – stick to the prescribed paces after the 10‑mile TT.
K‑reps (hill repeats): 6 reps on an industrial estate loop (uphill reps 1, 3, 5; downhill reps 2, 4, 6). Aim for ~3:25‑3:30 min/mi uphill and ~3:17‑3:19 min/mi downhill.
Progression Run (Thursday): 90‑minute workout split into three 30‑minute blocks – 7:10 min/mi, then 6:40 min/mi, then 6:10 min/mi, averaging around marathon‑pace effort.
Long Run (Saturday): 18 mi hilly trail run. First half @7:00 min/mi, second half @6:30 min/mi, overall ~6:44 min/mi.
Practical tips: keep the effort steady, use the “no‑greedy” mindset, incorporate short fast 200‑m strides after the repeats, and finish the long run with a strong marathon‑pace finish.

Workout Example

K‑Reps (Tuesday)

Warm‑up: 0.5 mi easy + drills/strides.
6 × 0.62 mi repeats (alternating uphill/downhill).
- Uphill reps: target 3:25‑3:30 min/mi.
- Downhill reps: target 3:17‑3:19 min/mi.
Cool‑down: 0.5 mi easy.
Finish with 5 × 200 m fast strides (~1:38‑1:40 each) for leg turnover.

Progression Run (Thursday)

30 min @7:10 min/mi (easy marathon‑pace).
30 min @6:40 min/mi (slightly faster).
30 min @6:10 min/mi (harder marathon‑pace).
Total: 90 min, average ~8:50 min/mi overall effort.

Hilly Long Run (Saturday)

18 mi total on rolling trails.
- Miles 1‑9: aim ~7:00 min/mi (easy‑moderate).
- Miles 10‑18: pick up to ~6:30 min/mi (strong effort).
Finish the last 5 mi at true marathon pace (≈6:44 min/mi).

Closing Note

Give these workouts a try this week and feel free to adjust the paces to match your own fitness level using the Pacing app. Stick to the plan, stay disciplined, and you’ll keep moving toward that sub‑2:40 marathon goal. Happy running!

Remember to watch the full video on The FOD Runner for all the nuances and motivation!