Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 6 | 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 6 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:

The week focuses on building volume again after a few low‑week setbacks, targeting ~50 mi total mileage.
Main session is a 2½‑hour long run broken into 4 × 15‑minute efforts at half‑marathon pace with 2 minutes easy recovery between each effort.
Target pace for the 15‑minute segments is about 6:22–6:40 min/mi (≈10:12–10:45 min/km) depending on terrain and wind.
Keep heart‑rate in the upper‑zone 2 (≈138–144 bpm) for the effort and drop back to easy zone 1 during the 2‑minute jogs.
Fuel early and often (gels, fluids) and practice hill‑repeats on the same run (≈1,200 ft total elevation).

Workout Example:

Warm‑up 10‑15 min easy (zone 1).
4 × 15 min @ 6:30 /mi (≈10:15 /km) – run steady on mixed terrain, holding effort; 2 min easy jog between each interval.
Cool‑down 10‑15 min easy. Total: ~2.5 hr, ~20 mi total (including warm‑up/cool‑down).

Practical Tips:

Use a GPS watch or phone app to monitor pace and heart‑rate zones.
If the terrain is hilly, let the pace vary a bit but aim to keep effort level consistent.
Practice your nutrition plan during the run; aim for 30‑60 g carbs per hour.
After the session, note how the hills felt and adjust future paces accordingly.

Closing Note: Give this long‑run interval workout a go this week and tweak the paces to match your own fitness using the Pacing app. You’ll feel stronger and more confident heading toward that sub‑2:55 goal—so lace up and hit the trail! (And don’t forget to watch the full FOD Runner video for the full week’s plan and extra insights.)