Marathon Speed & Maintenance

Workout - Marathon Speed & Maintenance

• 10min @ 6'00''/km
• 3 lots of:
  • 4min @ 4'30''/km
  • 1min 30s rest
• 2 lots of:
  • 2min @ 4'30''/km
  • 1min 15s rest
• 5 lots of:
  • 45s @ 3'30''/km
  • 45s rest
  • 30s @ 3'30''/km
  • 45s rest
• 10min @ 6'30''/km

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Intro

We’ve distilled Newport Marathon Training - Week Five from The FOD Runner into this breakdown so you can get to work right away. The full video is definitely worth watching for additional context and nuance.

Key Points

• Following a recovery week, week 5 pushes the volume higher with a demanding long run included.
• Your plan combines sustained aerobic running, a speed-maintenance block, and marathon-pace segments to preserve sharpness through the training cycle.
• Paces appear in min/mile format (the coach is US-based and uses mile distances).
• Treat these sessions as a framework; fine-tune the times and tempos to reflect where your recent training has you.

Workout Example

Tuesday – Mid‑week Medium Long Run

• 90 minutes at a steady clip (near your easy threshold, Zone 2).

Tuesday – Speed / Maintenance Session

1. 3 × 4 min at a hard-but-controlled pace (slightly above marathon pace) with 90 s rest between efforts.
2. 2 × 2 min at the same hard pace with 75 s rest.
3. 5 × 45 s hard / 45 s recovery (shorter bursts) then 30 s hard / 45 s recovery – run through the pattern five times.
   Objective: maintain leg turnover and target a sub‑5:20‑5:30 per mile pace.

Saturday – Long Run (≈21 mi total)

• 3 mi easy + form work & strides.
• 16 mi at marathon pace (controlled effort, practice refueling & hydration).
• 2 mi easy to bring it down.

Friday – Recovery Run

• 75 minutes at an easy steady rate (low-to-mid 140 bpm, easy effort).

Closing Note

Test this week’s combination of steady running, speed work, and marathon-pace segments. Adjust your paces in the Pacing app to match your fitness level, then relish the performance boost that week 5 brings. Happy running!

References

• Newport Marathon Training - Week Five - YouTube (YouTube Video)