Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 9 | 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 9 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

Recovery week: the focus is on easy, low‑impact runs to let the body absorb three weeks of hard training.
Heart‑rate zone training: zones 1 & 2 are emphasized to boost lactate clearance and build slow‑twitch endurance.
Threshold HR shift: his lactate threshold rose from 163 bpm to 166 bpm, showing fitness gains.
Practical pacing: easy runs are kept above an 8‑minute‑mile pace; zone‑2 runs target ~7:00 min/mi while staying in the lower half of zone 2 (≈140 bpm).

Workout Example

Tuesday easy run – 40 minutes at ~8:00 min/mi (easy, zone 1).
Thursday zone‑2 long run – 1 hour, 8.5 mi total, average 7:02 min/mi pace, average HR 143 bpm (solidly in zone 2, lower half of the 140‑148 bpm range).
Optional speed‑endurance – short 1‑2 km pickups at a slightly faster effort (around 5:30‑6:00 min/mi) while still staying in zone 2.

Tip: Set your watch to the exact zone boundaries (e.g., Zone 2 = 140‑148 bpm) and let it alert you when you drift out of the zone. Upload the session to the Pacing app afterward to see how long you stayed in the target zone.

Closing Note

Give the recovery‑week workout a try, adjust the paces to match your own heart‑rate zones, and keep building that aerobic base. You’ll feel stronger for the upcoming Newport half‑marathon and the marathon weeks ahead—so lace up, stay in your zones, and enjoy the run!