Marathon Pace Repeats
Workout - Marathon Pace Repeats
- 15min @ 7'30''/mi
- 3 lots of:
- 0.0mi @ 6'00''/mi
- 2min rest
- 10min @ 7'30''/mi
to import the workout after you install it.
Intro: This breakdown covers 5 KEY WORKOUTS For A STRONG Marathon Build Up from The FOD Runner — a video worth watching for the full context. We’ve summarized the key elements so you can implement one of these sessions right away. The complete video has more nuance if you want to dive deeper.
Key Points:
- Workout #1 – Classic 2‑mile repeats: 4 × 2 mi at marathon‑pace (~6 min/mi) performed as 12‑minute efforts with 2‑minute recovery jogs. Begin with 2‑3 repeats if you’re building in, then progress to 4‑5.
- Workout #2 – Moderate long run: Settle into the “moderate” zone (≈6:40–6:50 / mi), which falls between easy pace (7:20–7:30) and marathon pace (6:00). Target 8–12 mi to build aerobic capacity without pushing into fatigue.
- Workout #3 – 1 k/1 k or 1 mi/1 mi off: Try 8 × 1 mi at marathon pace with 1 mi easy recovery between (or swap 1 k on/1 k off). This format teaches your body to hold pace when tired; keep recovery segments genuinely easy.
- Workout #4 – Goal‑pace long run: Build mileage progressively—10, 12, 14 mi, peaking at 16 mi—all at marathon pace, with 20‑min easy jogs as bookends. Anchors you to marathon tempo without overdoing it.
- Workout #5 – Progressive runs: Run mile-for-mile progression (example: 8 mi easy then 8 mi at half‑marathon pace) or use time blocks (30 min easy, 30 min marathon, 30 min half‑marathon, 10 min 10k, 30 min easy). Strengthens mental resolve and muscular endurance.
Workout Example (you can try today):
Warm‑up: 10 min easy
2‑mile repeat x4 (12 min @ ~6 min/mi, 2 min jog recovery)
Cool‑down: 10 min easyAdjust the number of repeats, distances, or recovery segments based on your current fitness level, and use the Pacing app to lock in your marathon‑pace target.
Closing Note: Pick one of these key sessions to run this week, tweak the paces to match your specific goal, and log it in the Pacing app. You’ll feel sharper heading into your race — and grab the full FOD Runner video if you want additional context and coaching cues!