Sub 2:55 Marathon Tempo

Workout - Sub 2:55 Marathon Tempo

• 50min @ 10'00''/mi
• 30min @ 6'15''/mi
• 15min @ 10'10''/mi

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Intro: Quick breakdown of Sub 2:55 Marathon Training For Newport Marathon 2019 – Week 14 from The FOD Runner. We’ve pulled out the main workout so you can get after it today. Watch the video for the rest.

Key points

• Week 14 is a recovery week ahead of a holiday break, with easier paces and a shortened tempo block.
• Form matters more when tired. The coach emphasizes staying upright with a quick, economical cadence.
• The tempo segment runs just above marathon pace (6:10–6:20 min/mile) for 30 minutes as a confidence builder before the taper.
• Easy zones can still feel demanding on rolling terrain or when the body’s worn down.

Workout example

1. Warm-up: 50 minutes at Zone 1 (easy). Target ~10 min/mile on flat ground, keeping the effort truly relaxed.
2. Tempo: 30 minutes in the 6:10–6:20 min/mile window, a fraction quicker than marathon pace. Stay upright and focus on crisp, quick footfalls.
3. Cool-down: 15 minutes easy jogging.

Total: roughly 95 minutes, with around 4.8 miles at tempo intensity plus the warm-up and cool-down mileage.

Closing note Run this workout today and dial in the paces in the Pacing app to match your own marathon target. Good way to sharpen form and build confidence during a lighter training block.

References

• Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 14 | FOD Runner - YouTube (YouTube Video)