SUB 2:40 MARATHON Training WEEK 3 - MONSTER 14 MILE Workout & SNOW Run | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of “SUB 2:40 MARATHON Training WEEK 3 - MONSTER 14 MILE Workout & SNOW Run” 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

Training philosophy: “keep the ball rolling” – focus on consistent effort and discipline rather than chasing fast paces on icy roads.
Safety tip: On icy/ snowy surfaces, prioritize safety (gloves, careful footing) and be ready to bail if conditions become unsafe.
Key workouts this week:
1. Monday: Moderate snowy trail run (7‑8 mi) at ~6:51 min/mi.
2. Tuesday: 4 × 5‑min threshold intervals (5:57‑5:24 min/mi) + 40 min easy run @ 6:40 min/mi.
3. Thursday – Monster 14‑mile workout: 2 km @ marathon pace (≈6:00 min/mi) followed by 1 km easy @ 6:40 min/mi, repeated 7 times (≈14.3 mi total). Average pace ~6:11 min/mi, half‑split ~1:21:30.
4. Saturday long run: 14 mi – first 7 mi @ 7:10 min/mi, second 7 mi @ 6:35 min/mi (overall ~6:30‑6:36 min/mi).

Workout Example

Monster 14‑mile Workout (Thursday)

Warm‑up 1 mi easy.
Repeat 7 times:
- 2 km @ marathon pace (≈6:00 min/mi) – focus on steady, controlled effort.
- 1 km easy (≈6:40 min/mi) for recovery.
Cool‑down 1 mi easy.

Tip: If the road is icy, adjust the easy km to a slower, safer pace or shorten the interval. Use the Pacing app to convert the paces to your own training zones.

Closing Note

Give this workout a try this week, tweak the paces to fit your current fitness, and log it in the Pacing app. Keep the ball rolling and enjoy the snowy scenery – you’ve got this! 🚀