FOD's Marathon Hill Builder

Workout - FOD's Marathon Hill Builder

• 12min @ 7'30''/km
• 60min @ 6'30''/km
• 18min @ 5'30''/km
• 7min @ 8'00''/km

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Intro

Here’s a breakdown of “MARATHON EFFORT Long Run Workout - Training Update Before London Marathon Training 2024 Starts” from The FOD Runner. The video walks through a solid approach to building marathon fitness, and we’re sharing the key takeaways so you can implement this session. The full video offers the complete context if you want more detail.

Key Points

• Lower mileage, higher intensity: The weekly volume stays modest at roughly 40–45 miles, but the session incorporates a challenging marathon-effort segment to build fitness.
• Sustained uphill at marathon effort: Rather than chasing quick repeats, this workout sustains an uphill push at marathon-race intensity—typically clocking 6:20–6:40 min/mile.
• 90–105 minute target: The total run should hit this range, anchored by a continuous 15–20 minute marathon-effort climb.
• Real-world execution: Begin with dynamic mobility work at home, track your heart rate around the low 140s, eat something beforehand, and feel free to drop the structured repeats if the effort is already solid.

Workout Example

1. Activation and warm-up (mobility drills, easy jog to start).
2. Head out: begin on flat ground, then transition to the 2½-mile climb.
3. Marathon-effort push: sustain this pace for 15–20 minutes (the intensity should match your marathon race goal, with speeds falling into the 6:20–6:40 min/mile band).
4. Finish the long run at a conversational pace to reach 90–105 minutes total (time on feet includes the hard segment).
5. Wind down with an easy jog and stretching.

Closing Note

Put this workout into practice, dial in the paces using your Pacing app, and lean into the strengthening effect of the hills. You should feel noticeably more prepared heading into your London Marathon training—now get after it!

References

• MARATHON EFFORT Long Run Workout - Training Update Before London Marathon Training 2024 Starts - YouTube (YouTube Video)