SUB 2:40 MARATHON Training WEEK 13 - 3 x 7k CANOVA Workout + LONG RUN In The Mach 4 - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of SUB 2:40 MARATHON Training WEEK 13 - 3 x 7k CANOVA Workout + LONG RUN In The Mach 4 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

Heart‑rate‑first training – early in the week the coach runs trails keeping HR between 146‑155 bpm to smooth out hills and avoid spikes.
Tuesday interval session – 5 × 200 m repeats with ~45 s recovery, targeting ~1:40 per 200 m (gold‑pace ~1:40 min/km). These short bursts are perfect for sharpening speed, a strategy often used when Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Canova workout – the core of the week: 3 × 7 km (≈4.3 mi) runs at your goal marathon pace (MP). This challenging session is a great example of advanced interval work; for more on the science, see our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Saturday long run – 2½ hours at a steady 6:40 per mile (≈10:44 per km) on the shoes, building endurance while keeping fatigue manageable.
Practical tips – use HR zones to gauge effort on uneven terrain, keep loops short (≈1 mi) for easy pacing, and stay flexible with paces when wind or hills hit.

Workout Example

Canova 3 × 7 km (≈4.3 mi) Session

Warm‑up 10‑15 min easy running, HR ≈ 140 bpm.
Repeat 1: 7 km (or 4.3 mi) at your goal marathon pace – aim for a consistent effort, not a specific time. Learning to hold a strong, steady pace for this distance is a skill that directly translates to racing. You can find similar pacing tips in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Recover 3‑5 min easy jog or walk, HR ≈ 130 bpm.
Repeat 2: Same as repeat 1.
Recover 3‑5 min.
Repeat 3: Same as repeat 1.
Cool‑down 10‑15 min easy. Tip: If the course is hilly, keep the effort steady; let the heart‑rate guide you rather than the clock.

Long Run (Saturday)

Duration: 2½ hours (≈150 min).
Pace: 6 min 40 s per mile (≈10 min 44 s per km).
Keep a relaxed, conversational effort; stay on flat or gently rolling terrain.

Closing Note

Give these sessions a go, tweak the paces to match your own heart‑rate zones in the Pacing app, and watch your marathon fitness jump forward. Have fun, stay safe, and keep crushing those miles