Heart-Rate Guided Marathon Pace
Workout - Heart-Rate Guided Marathon Pace
- 15min @ 8'00''/km
- 4 lots of:
- 12min @ 5'00''/km
- 3min rest
- 10min @ 8'00''/km
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Here’s a breakdown of All Roads Lead To LONDON MARATHON – Week 2 from The FOD Runner, so you can get this workout into your training today. The full video has all the context—this version pulls out the essentials you need to execute the session.
Key Points:
- Monday kicks off with a marathon‑pace specific block: 4 × 12‑minute repeats at your goal MP (roughly 6 min / mile).
- Heart rate serves as your primary feedback tool – target around 155‑160 bpm during each repeat; expect your race-day HR to sit about 7‑10 bpm higher.
- The approach is to begin the repeats relaxed, let the fatigue accumulate through the final rep, and sustain an effort that feels “calm and composed.”
- Week-long emphasis on zone‑2 and recovery-pace runs, with a focus on adjusting your speed based on conditions—heat and ground terrain matter more than hitting exact minute marks.
- Practical guidance: use HR as your guide on each repeat, scale back if your HR climbs past 160 bpm, and dial in your own target paces using the Pacing app.
Monday’s Workout:
- Warm‑up – 10‑15 minutes at easy effort.
- Main set – 4 × 12 minutes at your goal marathon pace (around 6 : 00 per mile, roughly 2 miles per repeat).
- Recovery jog – 2‑3 minutes easy between each repeat.
- Cool‑down – 10 minutes easy. Heart rate target: aim for 155‑160 bpm per repeat; if you spike above 165 bpm, dial back the intensity slightly.
Final Thoughts: Test out these repeats, pay attention to your heart rate response, and adjust your paces in the Pacing app to match your marathon goal. Run it today and watch your marathon readiness come together. 🚀