FOD Runner's London Marathon Simulator

Workout - FOD Runner's London Marathon Simulator

• 0.0mi @ 10'30''/mi
• 0.0mi @ 9'15''/mi
• 0.0mi @ 10'30''/mi

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The FOD Runner recently shared a solid breakdown of marathon training through “16 MILE WORKOUT - 12 Weeks Until London Marathon 2024.” It’s worth watching the full video to get all the nuances, but here’s what makes this session work.

Key Points:

• Your first true marathon-specific long run at 12 weeks out from race day.
• The session covers ~16 miles (≈25.7 km) on trails with alternating uphills and downhills to build both strength and aerobic capacity.
• Aim for marathon pace, give or take 10 seconds per mile—so 9:00–9:30 min/mi if you’re chasing a 4:00 finish.
• Structure it as a 3-mile easy opener, followed by 10 repeats of a 1.6-mile loop (out and back).
• Hold steady effort throughout. Watch your gap pace on climbs versus flats to stay on target.
• Fuel with a gel partway through if needed; the runner stayed strong without it but hydration matters.

Workout Example:

1. Warm‑up: Run 3 miles easy on flat ground at around 10:30 per mile.
2. Main set: Complete 10 × (~1.6 mi) out‑and‑back loops on mixed trail terrain:
   • Stick to your marathon-pace target at roughly 9:15 per mile.
   • Allow pace to ease off slightly on climbs; let it pick up on the descents.
   • Check your watch’s Gap Pace to make sure you’re within ±10 seconds of your goal.
3. Cool‑down: Finish with 2–3 miles at an easy effort, keeping your heart rate controlled.
4. Optional nutrition: Pack a gel for the second half if your energy dips.

Next Steps: Give this 16-mile trail session a shot next week. Scale the loop distance and tempo to fit your own marathon goal, and log it in the Pacing app so you can dial in the effort mile by mile. Good luck out there!

References

• 16 MILE WORKOUT - 12 Weeks Until London Marathon 2024 - YouTube (YouTube Video)