Trail Marathon Training #3 | Back On Track | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of “Trail Marathon Training #3 | Back On Track” 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

Back‑on‑track week: after a tough week, the runner gets back to consistent training, focusing on marathon‑pace work and hill strength.
Core workout: 3 × 2‑mile repeats at marathon pace (around 6:40–6:50 min/mi) with heart‑rate in the 150 bpm range, followed by short hill sprints on the way home.
Hill/Downhill training: run on hilly trails, aim for 750 ft elevation gain on long runs, and practice controlled downhill runs to avoid quad/hip pain.
Practical tips: keep the pace easy enough to maintain form, use hill sprints for leg power, and track heart‑rate to stay in the right zone. Adjust paces for your own fitness using the Pacing app.

Workout Example

Tuesday – Marathon‑pace Intervals + Hill Sprints

Warm‑up 1‑2 mi easy jog.
3 × 2‑mile repeats at marathon pace (≈6:40–6:50 min/mi). Aim for HR ~150 bpm. Rest 2‑3 min easy jog between repeats.
Cool‑down 1 mi easy.
Hill sprints: 6‑8 short (15‑20 s) hill sprints on the way home, focusing on strong knee drive and quick recovery.

Optional Long Run: Saturday or Friday long run of 18 mi on trails with plenty of elevation (aim for 40 mi weekly total). Keep the pace comfortable and enjoy the scenery.

Closing Note

Give this week’s marathon‑pace interval + hill‑sprint combo a try, and feel free to adjust the paces in the Pacing app to fit your own speed. Happy training – you’ve got this! 🚀