Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 8 | 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 8” 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

This week’s schedule mixes a Zone 1 easy hour (Mon), 7 × 1‑mile repeats (Tue), a Zone 2 run (Wed), and a 6.9‑mile tempo at ~6:31‑6:32 min/mi (Thu) keeping HR in zones 3‑4 (max ~165 bpm).
The long run is moved to Sunday and consists of a 1‑hour warm‑up followed by 4 × 15‑minute repeats at half‑marathon pace, with hills added for extra toughness.
Mental resilience is emphasized: push through the hill‑heavy reps even when they feel slower than the previous week.
Fueling: plan a gel at the start of the hour and another after the second 15‑minute rep.

Workout Example

Warm‑up – 60 minutes easy (Zone 1).
Main set – 4 × 15‑minute intervals at target half‑marathon pace (≈6:30 min/mi), each separated by a short recovery (2 min jog or walk). Include some uphill sections to increase strength.
Cool‑down – easy jog for 10‑15 minutes.
Fuel – take a gel at the start of the hour‑long warm‑up and another after the second 15‑minute block.
Optional – finish the week with a recovery run or easy mileage.

Closing Note

Give this workout a try this week and adjust the paces to match your own half‑marathon goal in the Pacing app. Keep pushing, stay consistent, and enjoy the progress you’ll see on the road! 🚀