The Monster Marathon Workout

Workout - The Monster Marathon Workout

• 0.0mi @ 13'20''/mi
• 7 lots of:
  • 2.0km @ 5'30''/km
  • 1.0km @ 7'30''/km
• 0.0mi @ 13'30''/mi

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Intro

The FOD Runner’s “SUB 2:40 MARATHON Training WEEK 3 - MONSTER 14 MILE Workout & SNOW Run” has plenty to learn from. This breakdown captures the main takeaways so you can put them into practice. Watch the full video for more context and form cues.

Key points

• Training philosophy: “keep the ball rolling”. Steady, deliberate work rather than racing the clock on slippery terrain.
• Safety first. On icy or snowy surfaces, wear appropriate gear (gloves, etc.) and know when to slow down or stop if conditions turn dangerous.
• This week’s sessions:
  1. Monday: easy snowy trail run (7 to 8 mi) at approximately 6:51 min/mi.
  2. Tuesday: four 5-minute threshold repeats (5:57 to 5:24 min/mi) followed by 40 minutes at 6:40 min/mi.
  3. Thursday, the big workout: 2 km at marathon pace (about 6:00 min/mi), then 1 km easy at 6:40 min/mi. Repeat 7 times for roughly 14.3 miles. Expected average pace 6:11 min/mi, with a halfway split around 1:21:30.
  4. Saturday long run: 14 miles. First 7 at 7:10 min/mi, second 7 at 6:35 min/mi (combined average 6:30 to 6:36 min/mi).

Workout example

The 14-mile Thursday session

• Begin with 1 easy mile.
• 7 rounds of:
  • 2 km at marathon pace (around 6:00 min/mi). Hold a rhythm you can sustain.
  • 1 km recovery (around 6:40 min/mi).
• Finish with 1 easy mile.

Note: icy conditions warrant a slower, safer recovery pace or shorter repeats. Use the Pacing app to scale these paces to your fitness level.

Closing note

Put this session into your week, adjust the paces as needed, and log it in the Pacing app.

References

• SUB 2:40 MARATHON Training WEEK 3 - MONSTER 14 MILE Workout & SNOW Run | FOD Runner - YouTube (YouTube Video)