Marathon Prep: Tempo & Intervals

Workout - Marathon Prep: Tempo & Intervals

• 10min @ 8'00''/mi
• 5min @ 5'35''/mi
• 1min rest
• 3 lots of:
  • 1min 30s @ 5'20''/mi
  • 1min rest
• 6min @ 8'00''/mi

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Intro: Here’s a breakdown of BEST WEEK SO FAR?! | Abingdon Marathon Training WEEK 7 from The FOD Runner—a workout-packed video worth watching. We’re pulling out the key takeaways so you can run these sessions yourself. Head over to the full video for extra context and motivation.

Key Points:

• Two standout workouts drive the week: a long run at marathon pace (around 13 miles) and a speed session mixing tempo and intervals.
• Marathon pace comes via three 7‑km repeats at about 5:57 per mile, with 3‑min recovery jogs between each. The twist: rest drops to 6 minutes between repeats (down from 9 last week), letting you spend more total time working at race intensity.
• The speed workout starts with 10 minutes easy, then 5 minutes at steady tempo (targeting 5:30–5:39 per mile), followed by three rounds of 90‑second harder efforts at roughly 5:20 per mile, each separated by 60‑second easy jogs.
• On the practical side: fuel well before long runs (evening meals helped the coach), wear reflective gear for early-morning or dusk sessions, and dial back the cool-down if your legs feel fatigued.

Workout Example 1 – Marathon‑Pace Long Run:

• 15 min easy warm-up jog
• 3 × 7 km @ marathon pace (≈5:57 per mile) with 3 min easy jog recovery
• 6 min rest between repeats (shorter than the previous 9 min)
• Total roughly 13.05 miles (21 km)
• 2‑min cool-down to wrap up

Workout Example 2 – Tempo/Interval Session:

• 10 min easy jog to start
• 5 min steady tempo (~5:30–5:39 per mile)
• 90 sec harder effort (aiming for ~5:20 per mile) → 60 sec easy jog
• Repeat the 90‑sec/60‑sec cycle 3 times
• 6‑min easy jog to cool down

Closing Note: Run these this week. Tailor the paces to where you’re at now using the Pacing app, and watch the improvements compound. The full video has way more detail and inspiration—definitely check it out. Keep driving toward those marathon goals. Enjoy your running!

References

• BEST WEEK SO FAR?! | Abingdon Marathon Training WEEK 7 - YouTube (YouTube Video)