Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 7 | FOD Runner - The FOD Runner

Aug 13, 2025

This is a quick summary of Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 7 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

Week 7 builds mileage to ~55 mi (up 3 mi from week 6) and introduces the first back‑to‑back weeks of the plan.
The focus shifts from “effort” on trails to more specific pacing on flat surfaces for the key long‑run segment.
Typical week: Monday easy run, Tuesday 6 × 1‑mile repeats (late‑5 min/mile), Wednesday zone‑2 easy run, Thursday a targeted workout, and Friday the featured 30‑minute run.
Practical tip: start the long run with a trail warm‑up, then move to road/industrial estate for a controlled half‑marathon‑pace effort.

Workout Example – 30‑Minute Run with 3 × 20‑Minute Half‑Marathon Pace

Warm‑up – 5‑10 min easy on trails (light hills, focus on getting the legs moving).
Main Set – Run three blocks of 20 minutes at your half‑marathon target pace (≈ 6:05–6:15 min/mile for a sub‑2:55 marathon). Between blocks you can briefly jog or stay on the flat road to keep the effort steady.
Cool‑down – 5‑10 min easy, back on trails or grass.

Other Weekly Highlights

Monday: Easy run, keep heart rate low.
Tuesday: 6 × 1‑mile repeats, aim for late‑5 min/mile; use the session to regain speed lost during base training.
Wednesday: Zone‑2 run (HR ~138‑145) to accumulate mileage without stress.
Thursday: Follow the linked video for a specific workout (focus on mental mindset and pacing).

Closing Note Give the 30‑minute run with three half‑marathon‑pace blocks a try this week – adjust the paces to match your own targets in the Pacing app. You’ll feel the boost in confidence and speed that Andy talks about. Keep logging your runs, stay consistent, and enjoy the progress toward that sub‑2:55 marathon goal!