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

Aug 13, 2025

Intro

This is a quick summary of “Sub 3 Hour Marathon Training Week 3” from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to watch the full video for all the details.

Key Points

Race update: The Boston Marathon was cancelled, so Andy is using a certified 4‑loop forest marathon as a stepping‑stone toward his London goal. The course is hilly, so training on it will help with strength and hill handling.
Ankle update: After a minor ankle swelling, Andy is back to running. He mentions that missing a week of mileage is okay as long as you stay consistent.
Weekly mileage: Roughly around 50 mi (≈80 km) this week, with two main quality sessions.
Training focus: Speed work with short, fast repeats to build speed and lactate tolerance, followed by a marathon‑pace run later in the week.

Workout Example

Two sets of 6 × 200 m repeats (≈0.13 mi each) with short rest

Warm‑up (easy jog + dynamic drills).
Set 1: 6 × 200 m (or 0.13 mi) at a fast, but controlled pace (roughly 5‑10 seconds faster than your 5‑K pace). Rest 90‑120 seconds between reps.
Rest interval: 2‑3 minutes of easy jogging or walking.
Set 2: Repeat the 6 × 200 m run‑rest pattern a second time.
Cool‑down (easy jog + stretch).

Tips to make it work:

If you don’t have a track, use a lamppost or other landmark to gauge ~200 m (≈0.13 mi). Adjust your watch to 0.13 mi instead of 0.2 km for a more accurate distance.
Keep the rest consistent; aim for the same rest time for each interval.
If you overshoot the distance, treat it as a longer sprint – it will boost lactate tolerance, but try to stay close to 200 m for consistency.
Use this session to gauge how the upcoming marathon‑pace run feels on the hilly course.

Closing Note

Give this 6 × 200 m repeat workout a try this week, adjusting the paces to match your own fitness level in the Pacing app. Have fun, stay safe, and keep building toward that sub‑3‑hour marathon—your best effort is just a workout away! 🚀