Mixed-Rep Strength Session

Workout - Mixed-Rep Strength Session

• 15min @ 6'00''/km
• 8min @ 4'30''/mi
• 1min 30s rest
• 4 lots of:
  • 3min 30s @ 4'00''/km
  • 1min 30s rest
• 4 lots of:
  • 1min 15s @ 3'30''/km
  • 1min rest
• 12min @ 6'00''/km

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This is a summary of “20 Weeks Until London Marathon” from The FOD Runner—definitely worth watching. We’ve pulled out the key takeaways so you can try the workout this week. Check the full video for the complete breakdown.

Key Points:

• The first 20 weeks prioritize developing 10K-specific speed before transitioning to marathon training.
• Two demanding sessions per week (intervals and tempo work) paired with a 90-minute long run form the backbone of the early phase.
• Strength training and stomach adaptation are central: embrace trails and varied terrain, run without your watch, and practice fueling with a simple 1:1 carb-to-water formula (200 g maltodextrin + 200 ml water) to build digestive resilience.
• Run by feel rather than pace targets, especially over hills and uneven ground.

Workout Example: Session 1 – Short Intervals

• 20 repetitions of 80-second hard efforts (around 400 m) separated by 60 seconds of easy jogging.
• Target pace: roughly 5:07 per mile (approximately 3:11 per km)—a solid step forward in fitness.

Session 2 – Tempo + Mid-Length Reps + Fast Finishers

• 8-minute tempo run, followed by 90 seconds of easy recovery.
• 4 × 3½-minute efforts (about 1 km) at strong intensity (around 4:30 per mile or 4:00 per km) with 90-second recovery.
• 4 × 75-second fast repetitions (roughly 400 m) with 60-second recovery.
• Skip the pace numbers here—respond to the terrain and run by effort on the trail.

Long Run:

• Run 90 minutes at a steady, conversational easy pace (nothing hard). Repeat this format each week until you shift into marathon-specific training later on.

Closing Note: Test these two sessions this week, adjust interval paces in the Pacing app to match where you’re at, and stay focused on building strength and speed for London. You’re ready for this—see you out there! 🚀

References

• 20 Weeks Until London Marathon - YouTube (YouTube Video)