TESTING MARATHON PACE | Abingdon Marathon Training WEEK 4 - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Testing Marathon Pace | Abingdon Marathon Training WEEK 4 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:

Week 4 introduces the first dedicated marathon‑pace session: 3 × 2 km repeats at the target marathon speed (aiming for 5:55–6:00 min/mi) and 6 × 1 km faster intervals with no fixed pace.
The runner uses heart‑rate as a guide, keeping the 2 km repeats in the low‑150 bpm range to stay controlled.
Positive self‑talk and proper fueling (light, easy‑to‑digest foods) are highlighted as essential for feeling strong during the session.
The goal is to lock in a marathon pace around 5:55–6:00 min/mi (≈ 236–238 min per mile) for the upcoming Abingdon Marathon.

Workout Example:

Warm‑up – easy jog for 10‑15 min, gradually bringing heart‑rate into the 130‑140 bpm zone.
3 × 2 km repeats – run each 2 km at your target marathon effort (5:55–6:00 min/mi). Keep heart‑rate in the low‑150 bpm range; recover with 2‑3 min easy jog.
6 × 1 km faster intervals – pick a pace that feels comfortably harder than the marathon effort (no set target, but many runners hit ~5:20‑5:30 min/mi). Recover 1‑2 min easy jog between each.
Cool‑down – 10 min easy running, finish with a short walk.

Practical Tips:

Record your average pace and heart‑rate for each repeat; aim for consistent low‑150 bpm on the 2 km repeats.
Stay hydrated and eat a light, clean meal a few hours before the session; a small snack (e.g., gluten‑free toast) works well.
Use positive self‑talk to maintain confidence, especially when the 1 km intervals feel faster than expected.
After the workout, review the data to confirm you’re hitting the 5:55–6:00 min/mi marathon pace and adjust fueling or pacing for future weeks if needed.

Closing Note: Try this marathon‑pace workout today and feel free to customize the paces to match your own fitness using the Pacing app. Keep building confidence in your marathon effort, and don’t forget to watch the full video for deeper insights and motivation!