Sub 3 Hour Marathon Training Week 2 | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Sub 3 Hour Marathon Training Week 2 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 session is run on a grass track, which feels tougher than a standard track and adds strength‑building benefits.
The workout combines longer 1 km repeats with shorter 200 m and 400 m intervals, all with recovery periods to boost aerobic endurance and speed.
Andy emphasizes clear pacing: first 1 km in ~3:33, second 1 km in ~3:27, 200 m in ~33‑34 sec, and 400 m in ~1:13‑1:16.
Practical tip: use a standing 3‑minute recovery after each 1 km, jog recovery after 200 m, and equal‑distance recovery after 400 m.

Workout Example:

Warm‑up: 10‑15 min easy jog + light strides

1. 1 km @ ~3:30 pace – 3 min standing recovery (repeat 2×)
2. 200 m fast (≈33 sec) – jog recovery (≈1‑2 min) (repeat 2×)
3. 400 m fast (≈1:13) – 400 m easy jog recovery (repeat 2×)

Cool‑down: 5‑10 min easy jog + stretch

Adjust the paces to match your current fitness level by using the Pacing app.

Closing Note: Try this track session this week, tweak the intervals to suit your own speed, and watch how your stamina improves on the road. For full context and extra tips, watch the original video – then hit the Pacing app to customise the workout for you!