The FOD Runner Marathon Sim

Workout - The FOD Runner Marathon Sim

• 12min @ 7'00''/km
• 75min @ 6'00''/km
• 6 lots of:
  • 3min @ 5'30''/km
  • 3min rest
• 30min @ 6'00''/km
• 12min @ 7'30''/km

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Intro: The FOD Runner’s ANOTHER UNFINISHED LONG RUN - 6 Weeks Until London Marathon 2024 offers excellent training insights. We’ve distilled the key lessons so you can perform this session yourself. Watch the full video to get the complete picture.

Key Points:

• Training focus: Start with a 75‑minute moderate run, then move into 6 × 3‑minute intervals on a flat industrial estate, finishing with 30‑34 minutes of moderate effort for roughly 2 h 20 min total.
• Pacing: Moderate sections at 6:53 / mi (≈10:45 / km). The interval work targets 5:30‑5:40 / mi (≈8:45‑9:00 / km).
• Fueling strategy: Shoot for ~65 g carbs per hour (one regular gel + one larger gel) and two Ketone IQ shots to stay sharp mentally.
• Practical tips:
  • Take a gel 10 min before the run starts to match race-day fueling.
  • Carry a soft flask and use it for Ketone IQ shots at roughly 45‑50 min and again at 1 h 30 min.
  • Address Achilles tightness by using a massage gun, foam roller, and balm; choose shoes with lighter rear‑foot padding.
  • If your Achilles feels painful, skip the final moderate block to protect that area.

Workout Example:

75 min moderate run (≈6:53 / mi) – out‑and‑back (≈40 min out, 35 min back)
→ 6 × 3‑min intervals on flat industrial estate
   • Target pace: 5:30‑5:40 / mi (8:45‑9:00 / km)
   • Rest: 3 min easy jog between reps
→ Finish with 30‑34 min moderate to reach ~2 h 20 min total

Fuel plan:
- 2 × standard gels + 1 × large gel = ~65 g carbs per hour
- 2 × Ketone IQ shots (45‑50 min & 1 h 30 min)
- Pre‑run gel 10 min before start to simulate race day

Closing Note: Run this moderate‑plus‑interval session this week, adjusting paces to fit your own training zones, and log your effort in the Pacing app to monitor your response. Respect what your body tells you, remain adaptable with nutrition, and embrace the path to London—your strongest marathon awaits! 🚀

References

• ANOTHER UNFINISHED LONG RUN - 6 Weeks Until London Marathon 2024 - YouTube (YouTube Video)