Marathon Pace Endurance Builder

Workout - Marathon Pace Endurance Builder

• 10min @ 9'00''/mi
• 4 lots of:
  • 12min @ 6'45''/mi
  • 2min rest
• 5min @ 9'30''/mi

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Intro

Here’s a summary of Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 2 from The FOD Runner. We’ve pulled out the key takeaways so you can put the workout into practice right away. The full video has more context.

Key points

• 4 × 12-minute intervals at marathon-pace effort with only 2 minutes easy recovery between reps (a step down from the 5-min breaks in week one).
• Weekly mileage lands at 46 miles, with a 17-mile long run to cap it off.
• Mid-week sessions include a pyramid workout and a marathon-pace tempo run alongside training partner Lee. Both sharpen your sense of pace.
• An easy 7-mile run early in the day racks up distance before the day fills up.
• The interval session uses hills, forcing you to hold pace as fatigue sets in and form starts to slip.

Workout example

4 × 12-minute marathon-pace repeats:

1. Start with a 10-15 min easy jog to warm up.
2. Run 12 minutes at marathon pace (roughly 10-15 seconds per mile slower than goal race pace, adjusted for your recent race results).
3. Recover with 2 minutes of easy jogging or walking.
4. Repeat steps 2-3 for three more rounds (4 reps total).
5. Finish with a 10 min easy jog to cool down.

Tip: if your route has rolling hills, run one rep on a gentle incline to practice holding effort as the terrain rises.

Closing note

Test this one this week using the Pacing app to dial in your splits for your marathon goal. Solid building block toward that sub-2:55 time.

References

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