Sub-3 Marathon 200m Repeats

Workout - Sub-3 Marathon 200m Repeats

• 10min @ 6'00''/km
• 200m @ 3'40''/km
• 1min 45s rest
• 200m @ 3'40''/km
• 1min 45s rest
• 200m @ 3'40''/km
• 1min 45s rest
• 200m @ 3'40''/km
• 1min 45s rest
• 200m @ 3'40''/km
• 1min 45s rest
• 200m @ 3'40''/km
• 1min 45s rest
• 3min rest
• 200m @ 3'40''/km
• 1min 45s rest
• 200m @ 3'40''/km
• 1min 45s rest
• 200m @ 3'40''/km
• 1min 45s rest
• 200m @ 3'40''/km
• 1min 45s rest
• 200m @ 3'40''/km
• 1min 45s rest
• 200m @ 3'40''/km
• 1min 45s rest
• 10min @ 6'00''/km

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Intro

Here’s a breakdown of Sub 3 Hour Marathon Training Week 3 from The FOD Runner. This summary covers the key elements so you can run the session right away. Watch the full video for complete context.

Key points

• Race update: Boston was cancelled, so Andy pivoted to a certified 4-loop forest marathon as his next target before London. The hilly terrain helps with hill technique and resilience.
• Ankle update: a brief ankle flare resolved and Andy’s back in action. He says a week off doesn’t derail progress if you stay consistent afterward.
• Weekly mileage: ~50 mi (~80 km), anchored by two quality sessions.
• Training focus: short, explosive repeats for speed and lactate threshold, with a marathon-pace effort later in the week.

Workout example

Two sets of 6 × 200 m repeats (~0.13 mi each) with brief recovery:

1. Warm-up (easy jog + dynamic stretching).
2. Set 1: 6 × 200 m at a quick, controlled effort, roughly 5-10 seconds faster than 5K pace. Rest 90-120 seconds between reps.
3. Rest interval: 2-3 minutes easy jog or walk.
4. Set 2: 6 × 200 m again with the same rest protocol.
5. Cool-down (easy jog + stretch).

Making it work:

• No track? Use a lamppost or landmark to estimate 200 m (~0.13 mi). Set your watch to 0.13 mi rather than 0.2 km for cleaner measurement.
• Keep recovery periods uniform.
• If you run long on a rep, treat the overage as lactate work, but aim to stay close to the 200 m target.
• Use this session to test how the body handles the upcoming marathon-pace work on the rolling course.

Closing note

Try this 6 × 200 m session this week, scaling paces to your fitness with the Pacing app.

References

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