Marathon Pace Sharpening Session

Workout - Marathon Pace Sharpening Session

• 15min @ 7'30''/mi
• 0.0mi @ 6'00''/mi
• 15min @ 7'30''/mi

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Intro: The FOD Runner’s The FINAL 72 Hours has solid coaching wisdom. Here’s what you need to know to put it into practice today. Watch the full video for the complete breakdown.

Key points:

• Double-threshold work, marathon-pace efforts, and weekly long runs form the backbone of this training block.
• The 72-hour race countdown calls for strategic carb-loading, minimal fiber, and consistent hydration, with pacing locked between 5:55-6:05 min/mile.
• A mix of recovery methods (massage gun, lacrosse ball, daily hip-glute mobility) helps sustain the intensity. Morton gels fill the fueling gaps.

Workout example:

• Marathon-pace session (around 16 mi / 25.7 km): hold target marathon effort (5:55-6:05 per mile), heart rate 150-165 bpm.
• Double-threshold day: 20 mi split across two threshold segments (for example, 2 x 10 mi at threshold pace).
• Long run: start controlled over 20-22 mi, then accelerate through the final segment for a negative split.

Final-72-hour carb-load (48 h before race):

• Double your normal carb intake with pasta, rice, potatoes, and gluten-free bread.
• Cut fiber and fresh fruit. Stick to simpler carbs.
• Finish dinner around 6 pm with a Morton drink mix, then stop eating after about 7 pm to settle your stomach.

Closing note: try this combination of marathon-pace, threshold, and long-run work this week. Adjust the speeds in the Pacing app to your fitness.

References

• The FINAL 72 Hours - YouTube (YouTube Video)