SUB 2:40 MARATHON Training WEEK 6 - Big WORKOUT - Big LONG RUN & ICE | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of SUB 2:40 MARATHON Training WEEK 6 – Big WORKOUT – Big LONG RUN & ICE from The FOD Runner. It’s a solid watch — we’ve broken it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Big Workout (Tuesday): 6 × 3 km repeats at target marathon pace with a 640 m “float” (easy jog) after each repeat. Paces hovered around 6:33–6:07 per km for the 3 km and ~6:40 per km for the floats.
Solo Icy Session (Friday): Critical‑velocity interval: 12 × 500 m at ~1:38–1:42 per 500 m (≈3:16 km pace) with 45 s recovery, followed by 5 × 200 m fast effort.
Long Run (Saturday): 55 min at ~7:10 / mile, then 15 min at ~6:40 / mile on rolling trails. Effort‑based pacing—push harder downhill, ease up on climbs.
Training Philosophy: Mix of steady‑state mileage (~46–47 mi for the week) and quality sessions; use effort cues when terrain varies; keep runs fun and safe (e.g., Gopro handling tip).

Workout Example:

Tuesday – 6×3 km + 640 m floats
- Warm‑up 1 mi easy
- 3 km @ ~6:33 / km (target marathon pace)
- 640 m easy jog (float) @ ~6:40 / km
- Repeat 6 times (total ~14.3 mi)
Friday – Critical Velocity
- 12 × 500 m @ 1:38–1:42 each
- 45 s easy jog recovery
- Finish with 5 × 200 m fast
Saturday – Long Run
- 55 min @ 7:10 / mile on trails
- Followed by 15 min @ 6:40 / mile on downhills

Closing Note: Try these sessions this week, adjusting the paces to match your own current fitness using the Pacing app. Feel free to swap intervals or distances to keep the workouts fresh, and don’t forget to watch the full video for the author’s extra tips and race‑day motivation!