Sub 2:55 Marathon Long Run Intervals
Workout - Sub 2:55 Marathon Long Run Intervals
- 15min @ 9'00''/mi
- 4 lots of:
- 15min @ 6'31''/mi
- 2min rest
- 15min @ 9'00''/mi
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Here’s a breakdown of Sub 2:55 Marathon Training For Newport Marathon 2019 – Week 6 from The FOD Runner. We’ll walk through the main workout so you can run it this week. The original video has the full plan and context.
Key points
- The week ramps volume back up from earlier low-mileage stretches, aiming for roughly 50 miles total.
- The centerpiece is a 2½-hour long run: 4 × 15-minute efforts at half-marathon pace with 2 minutes easy running between.
- Aim for 6:22–6:40 min/mi (~10:12–10:45 min/km) during the 15-minute segments, varying slightly with terrain.
- During the efforts, stay in upper zone 2 (~138–144 bpm). During recovery jogs, drop to easy zone 1.
- Take fuel on consistently (gels, fluids) and include hill repeats in the session (~1,200 ft total gain).
Workout example
- Warm-up: 10–15 min easy (zone 1).
- 4 × 15 min at 6:30/mi (~10:15/km) on mixed terrain, holding a steady effort. 2 min easy jog between each interval.
- Cool-down: 10–15 min easy.
Total: ~2.5 hr, ~20 mi (including warm-up/cool-down).
Practical tips
- Track pace and heart-rate zones with a GPS watch or phone.
- On hilly courses, let pace fluctuate naturally while keeping effort stable.
- Use this run to test race nutrition. Aim for 30–60 g carbs an hour.
- After, look back at how the hills went and adjust future target paces.
Closing note Take this long run into your week and adjust paces in the Pacing app to match where you are now. The confidence from nailing these efforts carries straight through to the sub-2:55 goal.
References
- Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 6 | FOD Runner - YouTube (YouTube Video)