Marathon Over-Unders with Steady Finish
Workout - Marathon Over-Unders with Steady Finish
- 12min @ 6'00''/km
- 10 lots of:
- 3min @ 3'22''/km
- 3min @ 5'30''/km
- 30min @ 4'09''/km
- 10min @ 6'00''/km
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Intro
A breakdown of Newport Marathon Training – Week Two from The FOD Runner—worth watching in full for all the nuances. We’ve extracted the key takeaways so you can try this session today.
Key Points
- Marathon Groove: Early weeks call for restraint, smart fatigue management, and gradual volume increases.
- Mid‑week “medium long”: An 80‑minute steady run at the lower end of your steady‑state pace keeps your heart rate under control while building aerobic fitness.
- Wednesday “over‑and‑under” interval session: 10 × 3‑minute “on” intervals at your 1‑hour race pace (±10‑15 s)—for most runners, this mirrors 10K effort; learn more in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance—followed by 3‑minute recovery jogs. The goal is to work just above and below your tempo threshold; our full guide is in Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Drills & strides after the intervals to reinforce form.
- When running: Begin the opening reps at a measured pace, listen to your body, keep effort smooth and steady, and let easy runs stay easy (no competitive pressure). Use a pacing app to match the target paces to your fitness level.
Workout Example
Monday – Easy 45‑minute run on flat terrain or an industrial area.
Tuesday – Medium long run, 80 min at the low end of steady‑state (average 6:40 /mi, HR ~143 bpm). Run relaxed and keep heart rate in check.
Wednesday – Main “Savage” session
- Warm‑up (dynamic mobility, strides).
- 10 × 3‑minute intervals
- On: 3 min at 1‑hour race pace (≈5:20‑5:30 / mi) ±10‑15 s.
- Off: 3 min easy recovery jog.
- Start the first few reps a touch slower, then lock into your target pace.
- 30‑minute steady run at the low end of steady‑state (around 6:40 / mi) to complete the session.
- Cool‑down and strides.
Tips for the interval day:
- Ease into the first couple reps, then adjust as needed.
- Keep pace under control; don’t sprint the early repeats. Marathon-specific intervals focus on sustained effort, while shorter races demand different approaches. See Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time for those strategies.
- Run with a sense of calm and precision rather than forcing exact numbers.
- Keep moving after the final interval if you want additional volume; adjust your app as needed.
Closing Note
Try this “over‑and‑under” interval session this week. Tweak the pace targets in the Pacing app to match your race-pace goals. You’ve found your rhythm—keep pushing, stay fresh, and track your gains! 🚀
References
- Newport Marathon Training - Week Two - YouTube (YouTube Video)