Workout - Marathon Surge Long Run

• 4.0km @ 6'00''/km
• 5 lots of:
  • 4min @ 5'00''/km
  • 3min @ 6'30''/km
• 45min @ 6'00''/km
• 10min @ 7'00''/km

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Intro

The FOD Runner offers solid marathon strategy in IF YOUR MARATHON WENT LIKE THIS… DO THIS. We’ve condensed it here so you can put these principles into practice immediately. Watch the full video if you’d like deeper explanation, but you have what you need to start here.

Key Points

• Weather is beyond your control—focus instead on the variables you can influence: nutrition choices, pacing strategy, and sleep quality.
• Fueling: consume at least 60 g of carbs per hour (increase this amount if you carry more body mass) and trial your actual race-day nutrition during training to avoid gastrointestinal problems.
• Pre‑race prep: carb-load appropriately, prioritize quality rest, and keep the day before relaxed—avoid unnecessary walking or strenuous activity.
• Long‑run intensity: incorporate periodic accelerations or “K‑reps” (for example, push hard for 1 km, recover for 1 km, repeating at marathon pace) to strengthen your legs and mental toughness. This builds the pacing consistency and resolve detailed in our guide Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

References

• IF YOUR MARATHON WENT LIKE THIS… DO THIS - YouTube (YouTube Video)