Sub 3 Hour Marathon Training Week 1 | FOD Runner - The FOD Runner

Aug 13, 2025

This is a quick summary of Sub 3 Hour Marathon Training Week 1 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:

The week focuses on an easy, low‑volume start: a 2 × 2‑mile threshold run and a 6 × 400‑m repeat on Thursday.
Emphasis is on recovery and staying below the “brutal” mileage spikes of later weeks (weeks 6‑11).
All runs are done on trails to keep the effort enjoyable and avoid hard‑surface fatigue.
Goal marathon pace (gold pace) is roughly 6:13 / mile; on hills and trails the pace will naturally vary.

Workout Example:

Tuesday – Threshold Run: 2 repeats of 2 miles each on a mixed‑terrain trail. Aim for ~6:13 / mile on flat sections; on uphill sections let the effort rise a bit (e.g., 6:02 / mile) and recover on downhills (around 5:59 / mile). This kind of sustained effort is a cornerstone of endurance training, and for good reason—it’s a key session whether you’re building a base for a marathon or Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. Keep the overall effort “nice and easy” – you should feel comfortable, not exhausted.

Thursday – Speed Repeats: 6 × 400 m at a faster effort (around 1:30‑1:35 per 400 m) with full recovery between reps. This session is mentioned but not detailed in the video. If you’re looking to understand the benefits of this type of workout, our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them is a great place to start. While these 400m repeats are gentle here, they are the same building blocks used for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time, making them a versatile tool in any runner’s arsenal.

Closing Note:

Try the 2 × 2‑mile trail threshold workout today, then customize the paces to fit your own training using the Pacing app. Keep the effort enjoyable, recover well, and stay excited for the miles ahead!

Remember to watch the full video for more context and tips!