Patient Rebuilder
Workout - Patient Rebuilder
- 15min @ 7'30''/km
- 65min @ 6'30''/km
- 10min @ 8'00''/km
- 2 lots of:
- 20s @ 3'30''/km
- 1min rest
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Quick Summary
This breakdown covers “REBUILD - 10 Weeks Until London Marathon 2024” from The FOD Runner—a video worth watching in full if you want all the context. Here’s what you need to know to run the workout yourself today.
Key Points
- Coming back after two weeks of illness means keeping things easy and staying low-intensity, with a focus on holding your heart rate under control (target < 150 bpm when tackling hills).
- Use a Garmin or heart-rate monitor to track your recovery; good sleep and proper fueling go a long way toward bringing that HR number down.
- Switch to trail loops around 4–4.5 miles with gradual elevation, and stay relaxed throughout (hold off on any speed work for now).
- Your week should build gradually: 30-min recovery run, then 35–40 minutes easy, followed by a longer easy stretch—up to 90 minutes on Saturday.
- Later milestones: medium-long run hits on Wednesday, and your first marathon-pace efforts come at week 7 (don’t rush into those yet).
Workout Example
- Tuesday: 30-minute easy recovery run (relaxed pace, keep HR below 150).
- Wednesday: 35–40 minutes easy on a 4–5 mile loop with rolling hills (aim for HR around 140).
- Friday: 60 minutes easy, fuel properly, maintain a comfortable HR.
- Saturday: 90 minutes easy (throw in a few 30–60 second pushes if you’re feeling strong).
- Optional: Finish the 90-minute run with a handful of 20-second strides in the last 10 minutes.
Closing Note Feel free to adjust distances and paces in the Pacing app based on where your fitness actually is. Get out the door, be patient with the process, and keep that heart rate in a good zone—your marathon is coming up soon. 🚀
References
- REBUILD - 10 Weeks Until London Marathon 2024 - YouTube (YouTube Video)