Marathon Tempo: 3x20min

Workout - Marathon Tempo: 3x20min

• 10min @ 6'30''/km
• 2 lots of:
  • 20min @ 3'50''/km
  • 3min rest
• 20min @ 3'50''/km
• 10min @ 6'30''/km

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Week 7 of this Newport Marathon 2019 training plan jumps to roughly 55 miles—3 more than the previous week—and marks the first back-to-back loading stretch. The FOD Runner breaks this down on video, and here’s what makes this week stand out: the training moves away from effort-based trail running toward precise pacing on roads, especially during the centerpiece long run.

A typical week follows a consistent pattern. Monday is an easy effort to start. Tuesday brings 6 × 1-mile repeats targeting a late-5 min/mile pace—a chance to rediscover some of the speed built before the base phase. Wednesday stays aerobic at zone 2 (HR around 138–145), accumulating volume without taxing the system. Thursday features a specific workout pulled from the video itself. Friday is the signature session: a 30-minute block structured around half-marathon pacing.

The featured 30-minute workout plays out like this:

1. Warm-up – 5–10 minutes easy on trails or rolling terrain to get the legs activated.
2. Main Set – Three 20-minute blocks run at your half-marathon goal pace (roughly 6:05–6:15 min/mile for sub-2:55 ambitions). You can jog lightly or keep moving on the road between blocks; the idea is to maintain steady effort without stopping.
3. Cool-down – Another 5–10 minutes easy, ideally back on softer ground.

The approach here is practical: start the long run on trails for an easy introduction, then transition to flat road or industrial ground where you can hold target pace without terrain variation. This setup builds both aerobic capacity and the specific rhythms you’ll need on race day. Tuesday’s repeats restore some leg turnover. Wednesday’s zone-2 run piles on the miles. Thursday’s work (check the video for specifics) focuses on mental pacing and race-pace feel.

Grab this 30-minute session and dial the paces to match your own targets. The progression should feel achievable yet purposeful—that’s where the confidence comes from. Log the runs, stay disciplined, and the sub-2:55 goal gets closer each week.

References

• Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 7 | FOD Runner - YouTube (YouTube Video)