Marathon Pace Block Builder

Workout - Marathon Pace Block Builder

• 15min @ 10'00''/mi
• 3 lots of:
  • 0.0mi @ 9'00''/mi
  • 0.0mi @ 10'00''/mi
• 15min @ 10'00''/mi

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Intro

The FOD Runner’s video on My TOP 5 LONG RUN WORKOUTS That Will Help YOU To RUN A FASTER MARATHON walks through some solid training strategies. We’ve picked out the essential workouts so you can try one starting this week. The full video has more detail and motivation if you want the complete picture.

Key Points

• Steady long run: Run 15‑30 seconds slower than your goal marathon pace. This builds aerobic fitness without excess stress and makes your easier days feel more manageable.
• Marathon‑pace blocks: Insert 10‑12 miles at true marathon pace into a longer run (typically 20‑21 mi). Your body learns to hold race effort while the pace becomes more automatic.
• Timed intervals: 3‑4 efforts of 10‑20 minutes at half‑marathon pace or faster (distance repeats count too). Extend the count and length of repeats as you near race day.
• Second‑half/negative‑split runs: Start at an easy or steady effort, then push harder during the back half (at marathon or half‑marathon pace). Example: 10 mi easy + 10 mi hard, or 10 mi easy + 10 mi steady.
• Mile‑on/mile‑off (pista resistance): After a 30‑45 min easy warm‑up, trade off between a fast mile (≈ half‑marathon pace) and a “float” mile (just under marathon pace). Start with 2‑3 cycles and build to 8 for a 16‑mile block (≈23 mi total).
• Practical tips: Pace by feel on trails, stay anchored to your target marathon pace, start fueling early, bring backup gels, and dial in the mileage and effort levels in the Pacing app to match where you are right now.

Workout Example

Mile‑on/Mile‑off (Week 3 before marathon)

1. Warm‑up: 30‑45 min easy jog.
2. Repeat 8×:
   • Fast mile – target approximately ½ marathon pace (e.g., 6:00 /mi if your goal marathon is 6:14 /mi).
   • Float mile – settle at just under marathon pace (≈6:30 /mi).
3. Cool‑down: 45 min easy jog. Total work ≈ 16 mi at alternating paces, ~23 mi across the full run.

Closing Note

Pick one of these long‑run variations to test out this week and use the Pacing app to set the paces based on your own goal. Swap them around depending on how you’re feeling, and you’ll see your steady and easy days get smoother. Keep training—and catch the full video for deeper insights and the coaching perspective!

References

• My TOP 5 LONG RUN WORKOUTS That Will Help YOU To RUN A FASTER MARATHON | FOD Runner - YouTube (YouTube Video)