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

4 × 12‑minute intervals at marathon‑pace effort with only 2 minutes easy recovery between reps (down from 5 min last week).
The week totals 46 miles, including a 17‑mile long run to finish the week strong.
Earlier in the week: a pyramid workout and a marathon‑pace tempo session with training partner Lee – both crucial for pacing practice.
Early‑morning easy 7‑mile run to lock in mileage before the day starts.
Hill work is built into the interval session to teach you to push through fatigue and keep good form when the stride breaks down.

Workout Example

4 × 12‑minute marathon‑pace repeats

Warm‑up 10‑15 min easy jog.
Run 12 minutes at your target marathon pace (approximately 10‑15 seconds per mile slower than your goal race pace – adjust based on your own recent race performances).
Recover 2 minutes easy jog or walk.
Repeat steps 2‑3 three more times (total 4 reps).
Cool‑down 10 min easy jog.

Tip: If you’re on rolling terrain, place one of the reps on a gentle hill to simulate late‑race fatigue and work on maintaining effort uphill.

Closing Note

Give this interval session a go this week, tweaking the paces to match your own marathon goal in the Pacing app. It’s a solid step toward that sub‑2:55 finish—keep pushing, stay consistent, and enjoy the progress!