FOD Runner's Trail Strength Builder

Workout - FOD Runner's Trail Strength Builder

• 15min @ 8'00''/km
• 12 lots of:
  • 2min @ 5'45''/km
  • 1min rest
• 15min @ 9'00''/km

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The FOD Runner’s video on marathon training breaks down two key strength approaches. We’ve highlighted the takeaways below so you can run the workout immediately. For complete details, check out the original video.

Key Points

• Two pillars of strength: (1) effort-based hill and threshold work on rolling trails, and (2) a short, 15-minute kettlebell routine done twice a week.
• Trail fartlek: The fartlek approach is proven for building speed and endurance. This workout includes 12 × 2-minute intervals at roughly 10K race effort (push harder on the climbs) with 1-minute easy float between each. This totals ~24 minutes of hard work across an overall ~35-36 minute session. To understand why this structure works so well, see our article on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Elevation focus: Target 2,500–3,000 ft of weekly elevation gain now, building toward 3,500–4,000 ft to strengthen your legs and toughen your mind for the marathon’s demands.
• Kettlebell strength: Start with an 8 kg kettlebell (working up to 10 kg), pick 3–4 exercises, perform 3 sets of 10–15 reps each session, twice weekly after hard running days.
• Practical tips: Gauge effort and pace on trails by feel (use grade-adjusted pace to assess intensity). To help dial in that effort level, our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance offers solid direction. Schedule strength work only on recovery days after hard efforts, keep sessions brief, and alternate exercises to prevent stagnation.

Workout Example

Trail Fartlek (12-2-1)

• Warm-up: 15 min easy run
• 12 × 2 min @ ~10K effort (push harder on hills)
  • 1 min easy float between each interval
• Total hard work: 24 min (≈35–36 min total workout)
• Cool-down: 15 min easy run

Kettlebell Routine (15 min)

• Choose 3–4 moves (e.g., swings, goblet squats, single-leg deadlifts, press)
• Perform 3 sets of 10–15 reps per move
• Do this twice a week after a hard run; skip easy-day sessions.

Closing Note

Run this trail fartlek and kettlebell routine today – adjust the paces and rep counts in the Pacing app as needed for your current fitness. Although this workout builds marathon-specific strength, these same interval principles translate to any race distance. Many runners build foundational speed through Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. Your legs will feel stronger and your mind tougher, ready for the demands of the London Marathon.