Trail Marathon Training #6 | The Week Before The Race | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Trail Marathon Training #6 | The Week Before The Race 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:

The week focuses on sharpening hill strength with a 20‑minute tempo on rolling terrain (≈5‑600 ft elevation gain).
A “double‑header” block adds two miles at true marathon pace to keep the body comfortable at race‑speed.
Thursday’s session is an 8‑mile run that starts easy, then moves into a half‑marathon‑pace tempo to boost confidence for the upcoming race.
Overall mileage this week tops 40 mi, and the runner notes a steady improvement in hip comfort.

Workout Example:

Tuesday – Hill Tempo
- Warm‑up 5 min easy on trails.
- Run 20 minutes at threshold (hill‑tempo) pace on a rolling loop (aim for ~6:30 – 6:45 min/mi).
- Cool‑down 5 min easy. Total ≈ 3.6 mi.
Tuesday – Marathon‑Pace Block
- After the tempo, run 2 mi at marathon pace (target 6:42 – 6:50 min/mi). Keep effort comfortable enough for a conversation.
Thursday – Long Run
- Run 8 mi total: first 3 mi easy, then 4‑5 mi at half‑marathon pace (≈6:00 – 6:10 min/mi) on the course, finish with 1 mi easy cool‑down.

Closing Note: Try these sessions this week, tweak the paces to match your current fitness in the Pacing app, and keep building that hill strength and confidence. You’ll feel ready and strong on race day—good luck and happy trails!