Sub 3-Hour Marathon: Grass Track Speed

Workout - Sub 3-Hour Marathon: Grass Track Speed

• 10min @ 6'00''/km
• 5 lots of:
  • 100m @ 3'30''/km
  • 30s rest
• 2 lots of:
  • 1.0km @ 3'30''/km
  • 3min rest
• 2 lots of:
  • 200m @ 2'45''/km
  • 200m @ 6'00''/km
• 2 lots of:
  • 400m @ 3'06''/km
  • 400m @ 6'00''/km
• 10min @ 6'00''/km

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Intro: Want a rundown of Sub 3 Hour Marathon Training Week 2 from The FOD Runner? We’ve distilled the essentials from this valuable session so you can get straight into today’s workout. The full video is worth watching for additional context and coaching cues.

Key Points:

• Running on grass provides a tougher surface than standard tracks while building strength as a bonus.
• This session layers longer 1 km repeats with faster 200 m and 400 m bursts, separated by recovery segments designed to strengthen aerobic capacity and speed.
• Specific pace targets matter: aim for ~3:33 on the first 1 km, ~3:27 on the second, 33–34 seconds for 200 m, and 1:13–1:16 for 400 m.
• Recovery structure: stand still for 3 minutes after each 1 km block, easy jogging between 200 m efforts, and matching-distance jogging recovery after 400 m reps.

Workout Example:

Warm‑up: 10‑15 min easy jog + light strides

1. 1 km @ ~3:30 pace – 3 min standing recovery (repeat 2×)
2. 200 m fast (≈33 sec) – jog recovery (≈1‑2 min) (repeat 2×)
3. 400 m fast (≈1:13) – 400 m easy jog recovery (repeat 2×)

Cool‑down: 5‑10 min easy jog + stretch

Scale the paces to fit where you are now using the Pacing app.

Closing Note: Run this workout this week, adjust the repeats to match your fitness, and see how your endurance translates when you’re out on the road. Head to the original video for coaching detail and insight, then load it into the Pacing app to dial in the intervals for your current pace.

References

• Sub 3 Hour Marathon Training Week 2 | FOD Runner - YouTube (YouTube Video)