Speed Sharpener Intervals

Workout - Speed Sharpener Intervals

• 10min @ 9'00''/mi
• 4min @ 5'34''/mi
• 1min rest
• 4min @ 5'34''/mi
• 1min rest
• 4min @ 5'34''/mi
• 1min rest
• 2min @ 5'24''/mi
• 1min rest
• 2min @ 5'24''/mi
• 1min rest
• 2min @ 5'24''/mi
• 1min rest
• 5min @ 9'00''/mi

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Intro

Here’s a breakdown of “This NEEDS To Change | Abingdon Marathon Training WEEK 5” from The FOD Runner. The video covers everything you need to know—we’ve pulled out the key takeaways so you can hit the workout today. For the complete picture, check out the original video.

Key Points

• Week 5 culminates in a 10 km race, with training built around a long run and targeted mid‑week speed work.
• The long run: 60 minutes at easy pace, then 60 minutes at marathon pace (flat, out‑and‑back), ending with 15 minutes easy to cool down.
• For nutrition, take 160‑calorie gels at 30‑minute intervals to dial in your race‑day fueling.
• Thursday’s 24‑minute quality block uses three rounds of 4 minutes at half‑marathon pace (5:30–5:39 /mi), 1 minute recovery, then immediately 2 minutes at a faster clip (5:20–5:29 /mi).
• A practical approach: aim for about 88 g of carbs per hour using a free calculator, then adjust your gel timing and possibly add a sports drink for more carbohydrates.

Workout Example

Long Run (Week 5)

• Easy warm‑up for 6 minutes.
• Steady 60 minutes at an easy effort.
• Marathon-pace effort for 60 minutes (around 6:38 /mi as a reference, but dial it to your actual goal pace).
• Cooldown: 15 minutes at easy pace.
• Nutrition: take a 160‑calorie gel every half-hour (e.g., at the 30 and 60‑minute marks) to test what your stomach handles.

Thursday Session (24 min total)

• 3 rounds of 4 minutes at 5:30–5:39 /mi with 1 minute easy between
• Then 2 minutes faster (5:20–5:29 /mi) immediately after, with no break.
• Total quality effort: 18 minutes (12 at half‑marathon pace plus 6 at the faster tempo).
• Follow with some strides or a light recovery jog on Saturday.

Closing Note

Try these workouts and dial in the paces to match your specific marathon goal with the Pacing app. Now go out and run with confidence!

References

• This NEEDS To Change | Abingdon Marathon Training WEEK 5 - YouTube (YouTube Video)