Andy's Pre-Marathon Trail Fartlek

Workout - Andy's Pre-Marathon Trail Fartlek

• 17min 30s @ 9'00''/mi
• 20 lots of:
  • 1min @ 5'10''/mi
  • 1min rest
• 12min 30s @ 9'00''/mi

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Intro: Based on I BOUGHT THEM AGAIN?? London Marathon TRAINING SHOE PURCHASE + FARTLEK Workout With LEE from The FOD Runner, here’s what you need to know. The video is well worth watching — we’ve distilled it so you can get straight to the workout and run it yourself. Don’t miss the full version for extra context and details.

Key Points:

• Sticking with the same training shoe (an unplated, all-purpose option) maintains steady mileage while reserving plated racing shoes for race day itself.
• Light-surface trail fartlek offers an ideal pre-block tune-up for “waking up the legs” before diving into marathon prep.
• Hard 1-minute bursts demand attention to breathing rhythm and running form, building both leg cadence and aerobic capacity.

Workout Example:

• Location: rolling, soft-surface trails (nothing too technical with gravel or sharp rocks).
• Structure: 20 × 1 minute hard → 1 minute easy.
• Target effort: shoot for sub-6 min/mile during the fast stretches (most runners settled around 5:00–5:20 / mile), switching to a relaxed pace when recovering.
• Total time: ~20 minutes of combined work (roughly 10 minutes at hard intensity).
• Tip: Keep intensity “challenging but controlled” — you’ll feel the heart pumping without pushing beyond what you can sustain. Use the recovery minutes to reset your breathing and regain composure.

Practical Tips:

• Choose “soft” terrain to cushion the impact and let the shoe’s newness feel natural during your run.
• Break in the shoe gradually through a handful of weekly outings (once weekly or every couple weeks) ahead of your marathon training push.
• Log your repeats using the Pacing app, then dial in the 1-minute pace to match your own speed.

Closing Note: Lace up, head to the trail, and tackle this 20 × 1-minute fartlek — afterward, adjust paces in the Pacing app to fit where you’re at. You’ll arrive at the next stage of marathon training with fresh legs and strong lungs! 🚀

References

• I BOUGHT THEM AGAIN?? London Marathon TRAINING SHOE PURCHASE + FARTLEK Workout With LEE | FOD Runner - YouTube (YouTube Video)