Sub 3-Hour Marathon: Grass Track Speed

Workout - Sub 3-Hour Marathon: Grass Track Speed

• 10min @ 6'00''/km
• 5 lots of:
  • 100m @ 3'30''/km
  • 30s rest
• 2 lots of:
  • 1.0km @ 3'30''/km
  • 3min rest
• 2 lots of:
  • 200m @ 2'45''/km
  • 200m @ 6'00''/km
• 2 lots of:
  • 400m @ 3'06''/km
  • 400m @ 6'00''/km
• 10min @ 6'00''/km

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Intro: Here’s a rundown of Sub 3 Hour Marathon Training Week 2 from The FOD Runner. We’ve distilled the essentials so you can get straight into today’s workout. Watch the full video for context and coaching cues.

Key points

• Running on grass is a tougher surface than a track and builds strength as a bonus.
• This session layers longer 1 km repeats with faster 200 m and 400 m bursts, separated by recovery designed to develop aerobic capacity and speed.
• Pace targets: ~3:33 on the first 1 km, ~3:27 on the second, 33-34 seconds for 200 m, and 1:13-1:16 for 400 m.
• Recovery: stand still for 3 minutes after each 1 km block, easy jog between 200 m efforts, and matching-distance jog after 400 m reps.

Workout example

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

1. 1 km at ~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

Scale the paces to fit where you are now using the Pacing app.

Closing note Run this one this week, adjust the repeats to your fitness, and see how endurance translates on the road. The original video has the coaching detail.

References

• Sub 3 Hour Marathon Training Week 2 | FOD Runner - YouTube (YouTube Video)