Marathon Pace & Power Grinder

Workout - Marathon Pace & Power Grinder

• 2.4km @ 9'00''/mi
• 3 lots of:
  • 3.2km @ 6'45''/mi
  • 2min 30s rest
• 1.6km @ 9'30''/mi
• 6 lots of:
  • 20s @ 4'00''/mi
  • 40s rest

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Intro

Here’s what you need from Trail Marathon Training #3 | Back On Track by The FOD Runner. A solid video worth watching in full. The key moves are below so you can put them into practice today.

Key points

• Recovery and rhythm. A chance to reset after a tough block, building momentum with marathon-pace work and hill-focused strength.
• Main set: 3 × 2-mile repeats at marathon pace (around 6:40 to 6:50 min/mi), targeting ~150 bpm heart rate, with 2 to 3 minutes of easy running between, plus short uphill sprints to finish.
• Elevation work: get on hilly terrain, aim for 750 ft of climbing on longer outings, and spend time running downhill under control to build resilience and prevent knee or hip issues.
• Execution: hold a pace that lets you stay upright and relaxed, use hill sprints to build leg power, and watch your heart rate to confirm you’re in the target zone. Scale the paces to your fitness level in the Pacing app.

Workout example

Tuesday: marathon-pace repeats and hill sprints

1. Jog 1 to 2 miles easy to warm up.
2. 3 × 2-mile repeats at marathon pace (about 6:40 to 6:50 min/mi). Target HR around 150 bpm. Take 2 to 3 minutes of easy jogging between each repeat.
3. Run 1 mile easy to cool down.
4. Hill sprints: 6 to 8 short (15 to 20 second) uphill sprints on the way back. Drive the knees and keep the footwork snappy.

Optional long run: a long outing on Friday or Saturday. 18 miles over trails with significant elevation (targeting 40 miles for the week). Keep the tempo conversational and enjoy the route.

Closing note

Try this week’s marathon-pace repeat and hill-sprint protocol, and set the paces in the Pacing app to your current fitness.

References

• Trail Marathon Training #3 | Back On Track | FOD Runner - YouTube (YouTube Video)