Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 11 | FOD Runner - The FOD Runner

Intro

This is a quick summary of “Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 11” 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

• Week 11 is a mini‑taper week before a 20‑mile race, keeping total mileage low (≈14 mi for the week) to recover from the previous long run.
• Focus on zone‑based runs: easy recovery (zone 1), short zone 3/4 intervals, and brief surge/stride work to keep legs fresh.
• Keep heart‑rate low (sub‑140 bpm) on easy runs; use short intervals (1 min on, 1 min off) to train zone 3 and zone 4.
• Strength work is limited to one gym session this week; avoid heavy squats close to race day.
• Use short, quick‑leg strides (10‑second bursts with 50‑second recovery) to improve leg turnover without full sprints.

Workout Example

Monday – 40‑minute easy recovery run (zone 1, comfortable pace, HR < 140).

Tuesday – 5 × 2‑minute intervals:

• 1 min in zone 3 (around 6:02 min/mile pace)
• 1 min in zone 4 (around 5:22 min/mile pace)
• 1 min easy recovery between repeats.

Thursday – 30‑minute run with surges:

• 15 min easy (zone 1)
• 5–10 short surges: 10 seconds fast stride, 50 seconds easy jog, repeat 5–10 times.

Total weekly mileage: ~14 mi this week (low taper), with a race weekend adding ~34 mi.

Closing Note

Give this low‑volume, zone‑focused week a try—adjust the paces to match your own training zones in the Pacing app, and enjoy the fresh legs for your upcoming race! 🚀

References

• Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 11 | FOD Runner - YouTube (YouTube Video)

Workout - Taper Week Surges

• 5min @ 8'00''/mi
• 5 lots of:
  • 1min @ 6'02''/mi
  • 1min @ 5'22''/mi
  • 1min rest
• 5min @ 8'00''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/taper-week-surges-46cbd1ab

Don’t have the app? Copy the reference above,
to import the workout after you install it.