Newport Marathon Speed Session
Workout - Newport Marathon Speed Session
- 5min @ 9'30''/mi
- 6min @ 5'35''/mi
- 4min @ 5'25''/mi
- 6min @ 5'35''/mi
- 2min @ 5'15''/mi
- 6min @ 5'35''/mi
- 4min @ 5'45''/mi
- 1min @ 9'30''/mi
- 5min @ 9'30''/mi
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The FOD Runner’s “Newport Marathon Training - Week Seven” video walks through training during the critical midpoint of a marathon block. Here’s a breakdown of the key takeaways, plus a workout you can run today—the full video has additional details worth watching.
Key Points
- Week 7 marks the halfway stage of your marathon build. You’ve already completed a 20-mile tune-up (Bourton 10 km: 33 min PR), with another 20-miler on the calendar for two weeks out.
- The focus this week blends speed work with a solid long run, though overall mileage dips slightly because of a schedule shift.
- The main workout features 6-minute reps at roughly 10K pace (5:30-5:40 min/mi) to keep your legs sharp, followed by a long run mixing steady running with short hard intervals to build strength.
Workout Example Mid-Week Speed Session (≈30 min total effort)
- 6 min at 10K pace (≈5:30-5:40 min/mi)
- 4 min at slightly faster than marathon pace (≈5:20-5:30 min/mi)
- 6 min at 10K pace
- 2 min at a pace just a touch quicker than the 4-min pace
- 6 min at 10K pace
- 4 min at marathon-pace effort
- 1 min easy jog to finish
Shorter reps at a quicker tempo develop leg speed that transfers across all race distances. For more on this approach, see our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Sunday Long Run (≈2 h 25 min total)
- 75 min steady run (easy-moderate pace, conversational)
- 6 × (3 min steady + 3 min hard) – the hard minutes should feel comfortably hard, not all-out.
- Finish with a final 34 min steady run to bring the total to about 2 h 25 min, which should put you just over the 20-mile mark.
Practical Tips
- Use the 6-minute reps to lock in your 10K pace under race conditions; they build speed retention and confidence before race day. For a deeper look at race preparation, check out our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
- Keep the hard intervals brief on the Sunday run (3 min each) and maintain a steady effort for the remaining distance—this builds muscular strength without overloading your aerobic system. To learn more about the mechanics behind this approach, read our article on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- If stiffness shows up before the workout, add some mobility work and keep your easy runs conversational—it supports recovery.
- Match your paces to your current 10K and marathon targets using the Pacing app.
Test this combination this week and adjust interval lengths in the Pacing app to match your own fitness. The structure works—now get after it. 🚀
References
- Newport Marathon Training - Week Seven - YouTube (YouTube Video)