Steady Start Marathon Repeats

Workout - Steady Start Marathon Repeats

• 805m @ 8'30''/mi
• 16.1km @ 6'53''/mi
• 5 lots of:
  • 1.6km @ 6'00''/mi
  • 805m @ 6'53''/mi
• 2.4km @ 8'30''/mi
• 805m @ 8'30''/mi

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Intro

The FOD Runner just dropped “BIGGEST LONG RUN For London Marathon - 7 x 1 Mile,” and it’s worth watching in full. Here’s what the workout is about and how you can use it in your own training.

Key Points

• Purpose: Bridge back to marathon-pace work while maintaining your long-run aerobic base (4–8 miles at marathon pace within a 10-mile steady effort).
• Structure: Start with 10 miles at steady/moderate pace (~6:53 min/mi), then do 1 mile at marathon pace (~5:58–6:02 min/mi) followed by 0.5 miles easy at steady pace. Complete as many rounds as possible (aim for 4–8 reps).
• Fueling: Take 160 calories plus a 100-calorie gel every hour, along with ketone-IQ shots at 45 minutes, 1 hour 30 minutes, and 1 hour 45 minutes. Drop a water bottle around the 12–13 mile mark to practice refueling during the harder sections.
• Practical tips:
  • Run a loop near an industrial estate so you can grab your water bottle on the way back.
  • Wind can push your effort up; monitor your heart rate (you might hit 150 bpm instead of your usual 140 bpm).
  • If your stomach feels off, reduce your water intake and drink smaller amounts at a time.

Workout Example

1. Warm-up — easy jog for the first 5.75 miles at steady pace.
2. Build to 10 miles — continue at steady effort to reach your steady-state mileage target.
3. Marathon-pace mile — run hard for 1 mile (~5:58–6:02 min/mi).
4. Recovery float — dial it back to 0.5 miles at steady pace (~6:53 min/mi).
5. Repeat steps 3–4 a total of 7 times (or until you reach your target, aiming for roughly 22 miles).
6. Cool-down — easy jog back to your starting point.

Fueling schedule: 160 calories and a 100-calorie gel each hour. Take ketone-IQ shots at 45 minutes, 1 hour 30 minutes, and 1 hour 45 minutes. Stash a water bottle near the 12-mile mark and pick it up on your return leg.

Closing Note

Run this mile-repetition workout this week and adjust the splits based on what your marathon pace and steady pace actually are in the Pacing app. You’ll build serious endurance while getting comfortable with race-day rhythm. Enjoy the miles!

References

• BIGGEST LONG RUN For London Marathon - 7 x 1 Mile - YouTube (YouTube Video)