Marathon Pace Sharpening Session

Workout - Marathon Pace Sharpening Session

• 15min @ 7'30''/mi
• 0.0mi @ 6'00''/mi
• 15min @ 7'30''/mi

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Intro: The FOD Runner’s The FINAL 72 Hours offers solid coaching wisdom — here’s what you need to know to put it into practice right away. Watch the full video for the complete breakdown.

Key Points:

• Double‑threshold work, marathon‑pace efforts, and weekly long runs form the backbone of this training block.
• The 72‑hour race countdown calls for strategic carb‑loading, minimal fiber intake, and consistent hydration, with pacing locked between 5:55–6:05 min/mile.
• A mix of recovery methods—massage gun, lacrosse ball, and daily hip‑glute mobility work—helps sustain the intensity, with Morton gels filling the fueling gaps.

Workout Example:

• Marathon‑pace session (≈16 mi / 25.7 km) – hold your target marathon effort (5 min 55 s – 6 min 05 s per mile), aiming for a heart rate of 150–165 bpm.
• Double‑threshold day – 20 mi of work split across two threshold segments (for example, 2 × 10 mi at threshold pace).
• Long run – start controlled over 20–22 mi, then accelerate through the final segment for a negative split.

Final‑72‑Hour Carb‑Load (48 h before race):

• Double your normal carb consumption with pasta, rice, potatoes, and gluten‑free bread.
• Dial back fiber and fresh fruit—stick to simpler carb sources instead.
• Finish dinner around 6 pm with a Morton drink mix, then hold off on eating after ~7 pm to give your stomach time to settle.

Closing Note: Test out this combination of marathon‑pace, threshold, and long‑run work this week, adjusting the speeds in the Pacing app to suit your abilities. You’ve got this!

References

• The FINAL 72 Hours - YouTube (YouTube Video)