The FOD Runner's Friday Speed Session

Workout - The FOD Runner's Friday Speed Session

• 10min @ 5'30''/km
• 5 lots of:
  • 1.0km @ 4'30''/km
  • 3min 30s rest
• 10min @ 6'00''/km

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Intro: Andrew recently put out a video on marathon preparation that’s worth checking out. Here’s a summary of the key takeaways you can start using in your training right away.

Key Points:

• Andrew is finishing a 10-week summer speed block built around some tough sessions: double-threshold Tuesdays and snappy Friday repeats. Now he’s shifting gears toward marathon training, with five main focuses: maintaining consistent weekly training, developing long-run endurance, adjusting his mid-week schedule, building tolerance for gel fueling, and adding volume to his mid-week runs.
• His long runs are currently at about 80 minutes. He wants to get comfortable running 2 hours steady before his marathon block starts. He’s planning to get there gradually: 90 minutes, then an hour forty-five, then two hours.
• A mid-week run of 6 to 7 miles will be added to the mix, and his Saturday moderate long runs will ramp up in effort—mostly staying in the upper band of Zone 2, occasionally creeping into Zone 3.
• On the nutrition side: take a carb gel about 20 minutes into a run. This helps avoid the flat, empty-stomach feeling and gets your stomach ready for fueling during the actual race.

Workout Example:

• Summer Speed Block (repeat each week):
  • Monday: Easy run
  • Tuesday: Double threshold (around 2 × 10–11 miles at threshold pace)
  • Wednesday: Rest
  • Thursday: Easy run
  • Friday: Speed repeats (e.g., 5 × 1 km with full recovery)
  • Saturday: Moderate long run (build from 90 min to 2 hr, stay in upper Zone 2, add hills)
  • Sunday: Rest
• Two Weeks Out From July 29:
  • Week 1: 90 min steady + 1 hr 45 min run
  • Week 2: 2 hr steady (aim for comfortable, not forced)

Closing Note: Take this framework and adjust the paces and mileage to fit where you are right now. Change the repeat distances, shift the long-run length, adjust when you’re taking gels. Make it work for your fitness level. The video itself has more detail if you want Andrew’s full explanation.

References

• Preparing For My Next MARATHON - YouTube (YouTube Video)