The 5-5-5 Marathon Pace Builder

Workout - The 5-5-5 Marathon Pace Builder

• 12min @ 10'00''/km
• 8.0km @ 8'00''/km
• 5min rest
• 8.0km @ 6'00''/km
• 12min @ 10'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/the-555-marathon-pace-builder-3aa94764

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Quick breakdown of All Roads Lead To LONDON MARATHON – Week 9 from The FOD Runner—definitely worth watching if you want the full picture. Here’s what we pulled out so you can get running with the workout immediately. The full video has everything, including nuances we can’t capture here.

Key Points

• Training focus: post-race weeks dial up the intensity with a moderate run, a marathon‑pace segment, and a special‑block effort. Andy emphasizes staying in tune with your body, particularly your diaphragm, to prevent “blowing up.”
• Breathing tip: work on steady diaphragmatic breathing during threshold work; a relaxed diaphragm maintains form and cuts down on stitches.
• Heart‑rate cue: his threshold heart‑rate spiked around mile 2 of the race; lean on feel-based pacing instead of fixating on HR numbers during long runs.
• Recovery reminder: avoid pushing the block too far—stacking hard sessions too close together puts you into “cruise mode” and piles on fatigue.

Workout Example (mid‑week Tuesday)

1. 5 mi easy/moderate – work at a comfortable effort, conversational pace.
2. 5 min static rest – stop, take a breath, and reset.
3. 5 mi marathon‑pace – target the pace you can sustain for roughly 1 hour (Andy’s ~5:30–5:45 min/mi). *Miles or kilometers—just keep the same distance or swap for ~8 km.
4. Cool‑down – easy jog or walk, 5‑10 min.

Tip: A basic timer or the Pacing app works well for that 5‑minute break and tracking marathon‑pace splits.

Closing Note

Give the 5‑mi → 5‑min → 5‑mi marathon‑pace session a shot and pay attention to how your breathing handles threshold work. Feel free to adjust the paces based on your own marathon‑pace numbers using the Pacing app. Stick with sensible intensity and you’ll reach London in solid form. Run well!

Head over to The FOD Runner on YouTube for the complete week‑9 plan and more behind‑the‑scenes content.

References

• All Roads Lead To LONDON MARATHON - Week 9 | FOD Runner - YouTube (YouTube Video)