Sub 2:55 Marathon Tempo

Workout - Sub 2:55 Marathon Tempo

• 50min @ 10'00''/mi
• 30min @ 6'15''/mi
• 15min @ 10'10''/mi

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Intro: Quick breakdown of Sub 2:55 Marathon Training For Newport Marathon 2019 – Week 14 from The FOD Runner. Well worth watching in full—we’ve pulled out the main workout so you can get after it today. Check the complete video for additional context.

Key Points:

• Week 14 is designed as a recovery week ahead of a holiday break, with easier paces and a shortened tempo block.
• Form takes on extra importance when tired—the coach emphasizes staying upright with a quick, economical cadence.
• The tempo segment runs just above marathon pace (6:10–6:20 min/mile) for 30 minutes, serving as a confidence builder before the taper.
• The mental challenge gets attention: easy zones can still feel demanding on rolling terrain or when the body’s worn down.

Workout Example:

1. Warm‑up: 50 minutes at Zone 1 (easy). Target ~10 min/mile on flat ground, keeping the effort truly relaxed.
2. Tempo: 30 minutes in the 6:10–6:20 min/mile window—a fraction quicker than marathon pace. Stay upright and focus on crisp, quick footfalls.
3. Cool‑down: 15 minutes easy jogging. Total: approximately 95 minutes, with around 4.8 miles run at tempo intensity plus additional mileage during the warm-up and cool-down phases.

Closing Note: Run this workout today and dial in the paces using the Pacing app to match your own marathon target. It’s an effective way to sharpen running form and build confidence during a lighter training block. Keep pushing and have fun out there.

References

• Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 14 | FOD Runner - YouTube (YouTube Video)