Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 12 | FOD Runner - The FOD Runner

Aug 13, 2025

This is a quick summary of Sub 2:55 Marathon Training For Newport Marathon 2019 – Week 12 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 is designed as a recovery week after the Gloucester 20‑mile race, easing the body back before two high‑intensity weeks.
Main training zones used: Zone 1 (easy), Zone 2 (steady aerobic), and brief Zone 3 on hills.
Emphasis on strength work, a marathon‑pace interval session, and a 2‑hour zone‑2 long run on trails.
Practical tip: keep post‑race runs short and easy (40 min Zone 1) to loosen up, then gradually increase duration.

Workout Example

Monday: 40‑minute Zone 1 recovery run – easy shuffling to get the legs moving.
Tuesday: 1‑hour Zone 2 run – relaxed, steady effort.
Wednesday: Rest day (no run) to allow full recovery.
Thursday: Marathon‑pace intervals – 4 × 15 minutes at marathon pace (≈14 miles total for the session). This session is crucial for building the endurance to hold your goal pace on race day. For a deeper dive into the science behind these workouts, explore our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. While these long intervals build stamina, the same training concept can be adapted for pure velocity, which is essential for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Friday: Strength session (gym work) – if you can’t make the gym, fit a quick body‑weight routine.
Saturday (Long Run): 2‑hour Zone 2 run on trails, with permission to hit Zone 3 on the hills for a few minutes to add variety.

Closing Note Give this balanced mix of easy mileage, marathon‑pace work, and strength a try this week. This structured approach is key for long-distance success, and the core principles are just as effective whether you’re tackling 26.2 miles or Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Adjust the paces to match your own zones in the Pacing app, and enjoy the fresh air on those trail hills. You’ll come out stronger and ready for the tougher weeks ahead. Happy training