Marathon Pace Endurance Builder

Workout - Marathon Pace Endurance Builder

• 10min @ 9'00''/mi
• 4 lots of:
  • 12min @ 6'45''/mi
  • 2min rest
• 5min @ 9'30''/mi

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Intro

Want to understand Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 2 from The FOD Runner? We’ve summarized the key takeaways from this workout video so you can put it into practice right away. The full video has more context and details worth exploring.

Key Points

• 4 × 12‑minute intervals at marathon‑pace effort with only 2 minutes easy recovery between reps (a step down from the 5 min breaks in week one).
• Weekly mileage lands at 46 miles, featuring a 17‑mile long run to cap things off strong.
• Mid-week sessions include a pyramid workout and a marathon‑pace tempo run alongside training partner Lee – both sharpen your pacing sense.
• An easy 7‑mile run early in the day racks up distance before responsibilities pile up.
• The interval session incorporates hills, forcing you to sustain pace while fatigue sets in and your form starts to slip.

Workout Example

4 × 12‑minute marathon‑pace repeats

1. Begin with a 10‑15 min easy jog to warm up.
2. Run 12 minutes at your target marathon pace (roughly 10‑15 seconds per mile slower than your goal race pace – fine-tune based on your recent race results).
3. Recover with 2 minutes of easy jogging or walking.
4. Repeat steps 2‑3 for three additional rounds (4 reps total).
5. Finish with a 10 min easy jog to cool down.

Tip: If your route has rolling hills, run one rep on a gentle incline to build resilience against late-race conditions and practice maintaining your effort as the terrain rises.

Closing Note

Test this workout this week using the Pacing app to dial in your splits for your marathon goal. It’s a solid building block toward that sub‑2:55 time—stick with the training, stay disciplined, and watch your fitness grow.

References

• Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 2 | FOD Runner - YouTube (YouTube Video)