Speed Sharpener Intervals

Workout - Speed Sharpener Intervals

• 10min @ 9'00''/mi
• 4min @ 5'34''/mi
• 1min rest
• 4min @ 5'34''/mi
• 1min rest
• 4min @ 5'34''/mi
• 1min rest
• 2min @ 5'24''/mi
• 1min rest
• 2min @ 5'24''/mi
• 1min rest
• 2min @ 5'24''/mi
• 1min rest
• 5min @ 9'00''/mi

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Intro

Here’s a breakdown of This NEEDS To Change | Abingdon Marathon Training WEEK 5 from The FOD Runner. The key takeaways are below so you can hit the workout today. Watch the full video for the complete picture.

Key points

• Week 5 ends with a 10 km race, with training built around a long run and targeted mid-week speed work.
• The long run: 60 minutes easy, then 60 minutes at marathon pace (flat, out-and-back), then 15 minutes easy to cool down.
• Nutrition: 160-calorie gels at 30-minute intervals to dial in race-day fueling.
• Thursday’s 24-minute quality block: three rounds of 4 minutes at half-marathon pace (5:30-5:39 /mi), 1 minute recovery, then immediately 2 minutes at a faster clip (5:20-5:29 /mi).
• Aim for about 88 g of carbs per hour using a free calculator. Adjust gel timing and possibly add a sports drink for more carbs.

Workout example

Long run (Week 5):

• Easy warm-up for 6 minutes.
• Steady 60 minutes at easy effort.
• Marathon-pace effort for 60 minutes (around 6:38 /mi as a reference, dial to your goal pace).
• Cooldown: 15 minutes easy.
• Nutrition: a 160-calorie gel every half hour (e.g., at the 30 and 60-minute marks) to test what your stomach handles.

Thursday session (24 min total):

• 3 rounds of 4 minutes at 5:30-5:39 /mi with 1 minute easy between.
• Then 2 minutes faster (5:20-5:29 /mi) immediately, no break.
• Total quality effort: 18 minutes (12 at half-marathon pace plus 6 at the faster tempo).
• Follow with strides or a light recovery jog on Saturday.

Closing note

Try these workouts and dial in paces to your marathon goal in the Pacing app.

References

• This NEEDS To Change | Abingdon Marathon Training WEEK 5 - YouTube (YouTube Video)