Key Marathon Pace Session

Workout - Key Marathon Pace Session

• 10min @ 5'30''/km
• 4 lots of:
  • 15min @ 4'09''/km
  • 3min rest
• 10min @ 5'30''/km

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This is an overview of Sub 2:55 Marathon Training For Newport Marathon 2019 – Week 12 from The FOD Runner. We’ve pulled out the essentials so you can apply the workout right away. For the full breakdown, watch the video.

Key points

• Recovery week follows the Gloucester 20-mile race, giving your body a breather before two demanding weeks of training.
• Training is mostly Zone 1 (easy) and Zone 2 (steady aerobic), with Zone 3 showing up briefly on hill repeats.
• The week mixes strength training, a marathon-pace interval session, and a 2-hour zone-2 long run on trails.
• Post-race protocol: start with short, easy runs (40 min in Zone 1) to get loose, then build back up gradually.

Workout example

• Monday: 40-minute Zone 1 recovery run, just jog easy and let the legs spin.
• Tuesday: 1-hour Zone 2 run at a controlled, steady pace.
• Wednesday: Rest day (skip the run to recover fully).
• Thursday: Marathon-pace intervals, 4 × 15 minutes at marathon pace (around 14 miles for the session). These long intervals condition your body to hold goal pace on race day. For the mechanics, see our breakdown of Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. The same approach works for raw speed development, which matters for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Friday: Strength session at the gym, or a body-weight circuit if gym access is limited.
• Saturday (Long Run): 2-hour Zone 2 run on trails, with room to push into Zone 3 on hill sections for short bursts.

Closing note This week blends easy running, marathon-specific pacing work, and gym time. Whether you’re aiming for a sub-2:55 marathon or working through Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance, the framework holds up. Sync your actual paces in the Pacing app and you’ll finish the week ready for the grind ahead.

References

• Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 12 | FOD Runner - YouTube (YouTube Video)