Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 5 | 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 5” 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

Recovery first: after a week of illness the runner started with a short walk to gauge how the body felt before resuming running.
Zone 3 focus: keep heart‑rate in the 137‑154 bpm range (roughly zone 3) for easy and long runs, especially on snowy trails.
Mileage build‑up: aim for 14‑16 mi long runs at an easy 8 min/mi pace to get back toward a 40‑mile week.
Mile repeats: even though the repeats felt tough, they were still completed; use them as a quality session but don’t let a bad day discourage you.
Practical tips: use a walk test before a run, stay patient, and adjust pace slower when the body feels sluggish.

Workout Example

Monday: 2.5 mi walk (re‑test the body).
Tuesday: 10 mi easy run (zone 3, HR < 154) on an easy surface; keep pace around 8 min/mi.
Wednesday: Easy run + gym session (focus on weaknesses).
Thursday: Mile repeats (e.g., 6 × 1 mi at a hard effort with 1‑minute recovery) – note this was one of the tougher sessions.
Saturday (Long Run): 14‑16 mi zone‑3 run, heart‑rate 137‑154, at ~8 min/mi. Keep it easy, enjoy the snow, and use it to rebuild mileage toward a 40‑mile week.

Closing Note

Great job sticking to the plan and listening to your body! Give this week’s zone‑3 long run a try, and feel free to tweak the distances or paces in the Pacing app to fit your own training. Keep moving forward—you’ve got this!