Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 16 | 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 16” 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

Tapering: With 13 days to the Newport Marathon, the long run is shortened to keep fatigue low while still maintaining mileage.
Marathon‑pace intervals: Two 20‑minute repeats at marathon pace (around 6:20 min/mi, the pace for a 2:55 marathon) are the core of the workout.
Warm‑up & cool‑down: A 20‑minute easy warm‑up, followed by the intervals, then a short cool‑down.
Injury management: Daily stretching, foam‑rolling, ice, and a good massage can keep adductor and groin niggles under control during the taper.

Workout Example

Warm‑up – 20 minutes easy run (Zone 2, conversational pace).
Main set – 2 × 20 minutes at marathon pace (≈6:20 min/mi). Keep the effort just below marathon pace; in the video the runner hit ~6:21‑6:11 per mile.
- Recovery – 5‑10 minutes easy jog or walk between the two repeats.
Cool‑down – 5‑10 minutes easy jog, then stretch.

Practical Tips

Keep the run under 2 hours today (instead of the usual 2½ h) to limit fatigue.
If you feel any adductor or groin tightness, use daily foam‑rolling, gentle stretching, and apply ice for 15‑20 minutes after each run.
Stay hydrated in warm conditions; the video was filmed in a warm forest.
Adjust the pace to match your own marathon pace – the Pacing app can help you convert the 6:20 min/mi target to your own speed.

Closing Note

Give this tapered 2 × 20‑minute marathon‑pace workout a try this week, and feel free to tweak the intervals to fit your own paces in the Pacing app. Good luck with the taper, and enjoy a strong, injury‑free race day!