Marathon Tempo: 3x20min

Workout - Marathon Tempo: 3x20min

• 10min @ 6'30''/km
• 2 lots of:
  • 20min @ 3'50''/km
  • 3min rest
• 20min @ 3'50''/km
• 10min @ 6'30''/km

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Week 7 of this Newport Marathon 2019 plan jumps to roughly 55 miles, 3 more than the previous week, and marks the first back-to-back loading stretch. The FOD Runner breaks this down on video. What makes this week stand out is that training moves away from effort-based trail running toward precise pacing on roads, especially during the long run.

A typical week follows a consistent pattern. Monday is an easy effort to start. Tuesday is 6 × 1-mile repeats targeting a late-5 min/mile pace, a chance to rediscover some of the speed built before the base phase. Wednesday stays aerobic at zone 2 (HR around 138-145), piling on volume without taxing the system. Thursday is a specific workout pulled from the video itself. Friday is the signature session: a 30-minute block built around half-marathon pacing.

The featured 30-minute workout:

1. Warm-up: 5-10 minutes easy on trails or rolling terrain to get the legs going.
2. Main set: three 20-minute blocks at half-marathon goal pace (roughly 6:05-6:15 min/mile for sub-2:55). Jog lightly or keep moving on the road between blocks. The idea is to hold steady effort without stopping.
3. Cool-down: another 5-10 minutes easy, ideally back on softer ground.

The approach is practical. Start the long run on trails for an easy intro, then move to flat road or industrial ground where you can hold target pace without terrain variation. That builds aerobic capacity and the specific rhythms you’ll need on race day. Tuesday’s repeats restore leg turnover. Wednesday’s zone-2 run piles on miles. Thursday’s work (see the video for specifics) is about mental pacing and race-pace feel.

Grab this 30-minute session and dial the paces to your own targets. The progression should feel doable but purposeful, and that’s where confidence comes from.

References

• Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 7 | FOD Runner - YouTube (YouTube Video)