Aerobic Engine Builder
Workout - Aerobic Engine Builder
- 10min @ 6'30''/km
- 6min @ 5'05''/km
- 6 lots of:
- 2min @ 4'45''/km
- 1min rest
- 6 lots of:
- 1min @ 4'35''/km
- 1min rest
- 4 lots of:
- 3min @ 4'40''/km
- 45s rest
- 5min @ 6'30''/km
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Intro
Looking at A FULL WEEK Of Marathon Preparation Training - LONDON MARATHON 2024?? by The FOD Runner, there’s plenty worth learning. We’ll walk through the approach so you can put one of these sessions into practice. Watch the full video for extra insights and technique tips.
Key Points
- Training focus: Build aerobic strength (Zone 1‑2) while maintaining fitness after an Oxford half‑marathon, then transition into marathon prep.
- Heart‑rate zones: Easy runs stay around 120‑130 bpm, steady efforts sit at 144‑157 bpm. Threshold runs hit ~171 bpm, though workouts avoid pushing there.
- Pace philosophy: Ditch the watch numbers and tune into feel — for tempo work, use your half‑marathon race pace; for recovery, dial back to pure easy running.
- Weekly structure:
- Monday: 60‑minute steady moderate run (mid‑140 bpm).
- Tuesday: Tempo mixed with intervals – 6‑min tempo, followed by 20 min of repeats (6×2 min, 6×1 min, 4×3 min) with 60‑second rests on the 2‑ and 1‑minute reps and 45‑second rests on the 3‑minute sets.
- Wednesday: Easy 45‑50 min Zone 1 run with HR in the 120‑130 bpm window.
- Thursday: 45‑minute tempo session — 6×4 min at half‑marathon effort (≈1 h race pace) with 90‑second rests; 10 min warm‑up, easy cool‑down.
- Friday: 50‑minute easy run at ~130 bpm, kept relaxed.
- Saturday: Long steady run (target ~2 h) on hilly terrain, controlled effort, HR around 148 bpm, focused on building aerobic time.
- Sunday: Rest or optional light jog.
- Fuel strategy: Keep breakfast light (water, some maltodextrin) and work on fat burning by reducing gel use on longer efforts.
Workout Example (Tuesday’s Mixed Tempo + Intervals)
- Warm‑up: 10 min easy jog.
- Tempo block: 6 min at a comfortably hard effort (just under threshold, ~155‑165 bpm).
- Intervals (20 min total):
- 6 × 2 min @ strong aerobic pace (HR ~160‑166) – 60 sec rest.
- 6 × 1 min @ harder effort (still aerobic) – 60 sec rest.
- 4 × 3 min @ hard effort (near threshold) – 45 sec rest.
- Cool‑down: 5 min easy jog.
- Pace reference: The 2‑minute and 1‑minute reps came in around 7:46 / mile; the 3‑minute repeats ran closer to 7:40 / mile.
Closing Note
Take these runs for a spin, scale the paces to match your own zones, and adjust the repeats in the Pacing app as needed. Train hard, stay patient, and develop that aerobic base — you’ll be ready for the London Marathon when race day arrives.