SUB 2:40 MARATHON Training WEEK 9 - 16 MILE Tuesday Workout + 10 MILE TT Prediction | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of “SUB 2:40 MARATHON Training WEEK 9 - 16 MILE Tuesday Workout + 10 MILE TT Prediction” 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:

Taper week: Dial back mileage and intensity to keep the body fresh; use slightly slower marathon‑pace paces (6:10‑6:20 min/mile) and trail terrain for variety.
Heart‑rate guidance: Stay in the late 150 bpm range for marathon‑pace runs; use heart‑rate monitoring to keep effort controlled.
Weekly focus: 16‑mile long run on Tuesday, moderate 7‑mile run Thursday, and a 10‑mile time‑trial (TT) on Saturday with a target pace of low‑57 s to late‑56 s per mile.
Practical tip: Use the Pacing app to customize the paces to your own fitness level and keep the “ball rolling” without over‑reaching.

Workout Example (Tuesday 16‑Mile Long Run):

Warm‑up: 2 mi easy (≈6:45 min/mile, HR ~150‑160 bpm)
Main set: 11 mi at marathon pace, 6:15‑6:25 min/mile (mid‑late 150 bpm heart rate). This is done on trails.
Cooldown: 2 mi easy (same pace as warm‑up)
Total: 16 mi (≈2 h 30 min) with a 15‑minute warm‑up and 15‑minute cool‑down.

Additional Workouts Mentioned:

Monday: 8 mi steady, 6:40‑6:49 min/mile (HR ~148‑152 bpm).
Thursday: 7 mi moderate, ~45‑47 min (≈6:30‑6:45 min/mile, HR ~149‑150 bpm).
Saturday TT: Goal 10 mi at low‑57 s, aiming to finish in the high‑50 s or low‑56 s per mile if feeling strong.

Closing Note: Give this taper‑friendly workout a try this week, and feel free to adjust the paces in the Pacing app to match your own marathon‑pace targets. Good luck, and enjoy the trail – you’ve got this! 🚀