Ben Felton's Marathon Miles
Workout - Ben Felton's Marathon Miles
- 10min @ 9'00''/mi
- 15 lots of:
- 1.6km @ 5'45''/mi
- 1min rest
- 10min @ 9'00''/mi
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Intro: Ben’s 2:24 Boston Marathon finish after running three marathons in four months sounds wild—and it was. The FOD Runner’s video break-down covers the entire training arc. Here’s what stood out and how you can apply it.
Key Points
- Ben combined easy runs, steady (heart‑rate‑guided) runs, and a handful of harder sessions each week.
- Heart‑rate zones kept his effort honest—easy floated around 130 bpm, steady work sat in the 140–150 bpm band, especially valuable after his Kenya altitude block.
- Strength, sleep, and nutrition (whole foods, limited alcohol) formed the non-running foundation.
- As race day approached, total volume dipped while his key weekly workout intensified—a sharpening tactic that transfers across all distances. For more on this volume-intensity balance, see our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance guide.
Workout Example (adjust these to your goal paces):
- Easy run – 5 mi at ~6:40 / mi (HR ≈ 130 bpm).
- Mid‑week longer session – 15 × 1 mi at your marathon goal pace (say 5:45 / mi) with 1‑min jog recovery, or 7 × 3 mi around 5:30 / mi (slightly quicker than marathon). High-volume repeats like these build both endurance and confidence at race effort. Our Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them guide walks through structuring these sessions.
- Progression run – 8 mi, begin at easy pace and cruise the final 2 mi at marathon pace (HR climbing toward 150 bpm).
- Double day – Morning: 6 mi easy + strength; Evening: 6 mi easy (HR under 145 bpm).
- Rest & recovery – minimum 2 full rest days each week; light strength on easy days.
Practical Tips
- A heart‑rate monitor keeps you honest in your zones; without one, rely on feel (“comfortably hard”).
- Tag short strides (12 × 100 m) after group runs to