Tough Mile Repeats

Workout - Tough Mile Repeats

• 10min @ 12'00''/mi
• 5 lots of:
  • 0.0mi @ 8'50''/mi
  • 2min 30s rest
• 5min @ 12'00''/mi

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Intro

Here’s an outline of Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 5 from The FOD Runner. The workout is actionable, so try it this week. The full video has more nuance.

Key points

• Recovery first: start with a short walk after illness to assess where you are before returning to full running.
• Zone 3 focus: hold 137-154 bpm (zone 3) on easy and long runs, especially on snow-covered terrain.
• Mileage build-up: 14-16 mile long runs at 8 min/mi to work back toward 40 miles per week.
• Mile repeats: this is the quality effort. Don’t be discouraged if it feels brutal.
• Practical tips: test readiness with a walk first, be patient with progress, and dial back intensity when fatigue shows up.

Workout example

• Monday: walk 2.5 mi to reassess readiness.
• Tuesday: run 10 mi easy (zone 3, under 154 bpm) on forgiving terrain around 8 min/mi.
• Wednesday: easy run plus strength work for weak points.
• Thursday: mile repeats. 6 × 1 mi hard with 60-second rest. Expect a demanding effort.
• Saturday (long run): 14-16 mi in zone 3 (137-154 bpm) around 8 min/mi. Stay relaxed and gradually return to 40 weekly miles.

Closing note

Stick with the training and respect what the body’s telling you. Try the zone-3 long run this week and use the Pacing app to adjust distances or paces.

References

• Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 5 | FOD Runner - YouTube (YouTube Video)