Sub 2:55 Marathon Long Run Intervals

Workout - Sub 2:55 Marathon Long Run Intervals

• 15min @ 9'00''/mi
• 4 lots of:
  • 15min @ 6'31''/mi
  • 2min rest
• 15min @ 9'00''/mi

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Here’s a breakdown of Sub 2:55 Marathon Training For Newport Marathon 2019 – Week 6 from The FOD Runner—a video worth watching. We’ll walk through the main workout so you can run it this week. For the complete training plan and all context, watch the original video.

Key Points:

• This week ramps volume back up from earlier low-mileage stretches, aiming for roughly 50 miles total.
• The centerpiece is a 2½-hour long run structured as 4 × 15-minute efforts at half-marathon pace with 2 minutes of easy running between efforts.
• Aim for 6:22–6:40 min/mi (≈10:12–10:45 min/km) during those 15-minute segments, varying slightly for terrain and conditions.
• During the efforts, stay in upper zone 2 (≈138–144 bpm); during recovery jogs, drop to easy zone 1.
• Take fuel on board consistently (gels, fluids) and include hill repeats in the session (≈1,200 ft elevation gain total).

Workout Example:

1. Warm-up 10–15 min easy (zone 1).
2. 4 × 15 min @ 6:30 /mi (≈10:15 /km) – run steady on mixed terrain, holding a steady effort; 2 min easy jog between each interval.
3. Cool-down 10–15 min easy. Total: ~2.5 hr, ~20 mi total (including warm-up/cool-down).

Practical Tips:

• Track pace and heart-rate zones using a GPS watch or phone.
• On hilly courses, let pace fluctuate naturally while keeping effort stable.
• Use this run to test your race nutrition strategy; aim for 30–60 g carbs each hour.
• After finishing, reflect on how the hills went and adjust future target paces based on what you learn.

Closing Note: Take this long-run workout into your week and adjust paces to match where you are now using the Pacing app. The confidence that comes from nailing these efforts will carry straight through to that sub-2:55 goal. Now get out there! (The full FOD Runner video has the complete week’s training plus additional context—worth watching.)

References

• Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 6 | FOD Runner - YouTube (YouTube Video)