Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 14 | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Sub 2:55 Marathon Training For Newport Marathon 2019 – Week 14 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 14 is a recovery‑focused week before a holiday break, featuring lighter runs and a shorter tempo session.
The coach stresses good running form (upright posture, light foot turnover) especially when fatigue sets in.
He uses “faster‑than‑marathon” pace (around 6:10–6:20 min/mile) for a 30‑minute tempo segment to boost confidence.
Mental toughness is highlighted – even easy zones can feel hard on hills or uneven terrain.

Workout Example:

Warm‑up: 50 minutes easy running (Zone 1) – aim for relaxed effort, ~10 min/mile if on flat terrain.
Tempo: 30 minutes at ~6:10–6:20 min/mile (just a bit quicker than marathon pace). Keep focus on form and a light, quick foot strike.
Cool‑down: 15 minutes easy jog to finish. Total time ≈ 95 minutes, covering about 4.8 miles at the tempo pace and additional mileage during warm‑up/cool‑down.

Closing Note: Try this session today, tweaking the paces to match your own marathon goal using the Pacing app. It’s a solid way to sharpen form and confidence while still recovering. Keep the momentum going and enjoy the run!