SUB 2:40 MARATHON Training WEEK 8 - A WEEK Of Grinding + MENTAL Battles | FOD Runner - The FOD Runner

Aug 13, 2025

This is a quick summary of SUB 2:40 MARATHON Training WEEK 8 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:

The week follows a 5‑day structure: Moderate Monday (8 mi), tough Tuesday negative‑progression (1 mi @ 5:30, 2 mi @ 5:50, 4 mi @ 6:10), a big Thursday “5×4k” with 1 k jog recovery (total ~13 mi), easy Friday (5.5 mi), and an 18‑mile long run with mixed terrain.
Mental toughness is a recurring theme – the coach stresses battling fatigue, staying disciplined with paces, and using rest days to recover.
Heart‑rate guidance: aim for low‑130 bpm on easy runs, 150 bpm on the long run; keep an eye on watch battery and HR monitor.
Minimal easy‑run mileage is intentional; the plan relies on two full 48‑hour rest windows each week to boost adaptation.

Workout Example (Tuesday Negative‑Progression):

1 mi @ 5:30 / mi (≈ 8:48 / km)
2 mi @ 5:50 / mi (≈ 9:12 / km)
4 mi @ 6:10 / mi (≈ 9:46 / km)

Total: 7 mi, a progressive slowdown to teach “negative‑split” endurance. This type of pacing skill is fundamental not just for the marathon but is also a core component of Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Workout Example (Thursday 5×4k):

The cornerstone of this training week is a demanding interval session. For a deeper dive into the science and benefits of these workouts, explore our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

Run 4 k at ~6:05 / mi, jog 1 k for recovery, repeat 5 times.
Goal pace ~6:05 / mi (≈ 9:45 / km). Total ~13 mi.

While these longer repeats build marathon-specific stamina, the same principles are used to build top-end speed for shorter events. You can see how they are adapted in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Practical Tips:

Pre‑charge your watch and HR monitor; carry a spare battery for long sessions.
Use a “float” (short jog) after each hard interval to reset heart‑rate and mental focus.
On easy days, keep the heart‑rate in the low‑130 bpm range and enjoy a relaxed effort.
When you feel mental fatigue, finish the current interval then reset – the “one more mile” mindset keeps you moving forward.

Closing Note:

Try the Tuesday negative‑progression or Thursday 5×4k session today, and feel free to adjust the paces to match your current fitness using the Pacing app. Keep pushing through the mental battles, and remember you can always tailor the workouts to your own schedule. Happy running