Keep the Ball Rolling CV
Workout - Keep the Ball Rolling CV
- 12min @ 7'50''/mi
- 5 lots of:
- 1.0km @ 5'30''/mi
- 2min 30s rest
- 12min @ 7'50''/mi
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Intro
A quick look at Keeping The BALL ROLLING During Marathon Training from The FOD Runner — this video offers practical insights you can apply to your training right away. The full production has plenty more detail if you want to dig deeper.
Key Points
- Mantra: Keeping the ball rolling – maintain steady progress week after week; avoid explosive “session‑warrior” spikes that lead to burnout.
- Training philosophy: Every workout serves a specific purpose and fits into a designated pace zone rather than simply pushing hard.
- Pace zones (miles):
- Recovery/Easy: ≤ 7:45‑8:00 min/mile (HR ≤ 130 bpm)
- Moderate: 6:45‑6:55 min/mile (the pace used for the opening 7‑mile run)
- Marathon Pace: ~6:00 min/mile flat
- Critical Velocity (CV) / Reps: ~5:30 min/mile for 1 km repeats
- Why it matters: Steady weekly training keeps you aerobic (≈90 % aerobic for a marathon) and prevents excess anaerobic strain.
Workout Example
Kick‑start Run (7 mi)
- Distance: 7 miles
- Pace: 6:45‑6:55 min/mile (moderate zone)
- Effort: Maintain HR around 150 bpm, stay relaxed, aim for consistent effort.
Optional CV Reps (if prescribed later)
- Repeat: 1 km repeats
- Pace: 5:30 min/mile (critical velocity)
- Rest: Easy jog/walk until HR drops back into recovery zone.
Reference these paces as a starting point; use the Pacing app to dial in what works for your current fitness.
Closing Note
Try the “keeping the ball rolling” philosophy in your next training cycle – stick with consistent workouts, respect your pace zones, and see your marathon fitness develop over time. The Pacing app lets you adjust these numbers to match your own data. Enjoy the training!