The FOD Runner's Quality Long Run

Workout - The FOD Runner's Quality Long Run

• 12min @ 5'30''/km
• 75min @ 4'10''/km
• 2 lots of:
  • 10min @ 4'02''/km
  • 2min 30s rest
• 12min @ 5'30''/km

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Intro: Here’s a breakdown of Will These 5 Changes Help Me Run A FASTER Marathon? from The FOD Runner. The video is worth watching—we’re pulling out the key takeaways so you can put them into practice right away. Watch the full video if you want the complete picture.

Key Points:

• Strength & conditioning: Spend 3 sessions per week on shoulders/upper back, hips/glutes, and core work. This improves posture and turnover rate (aim for about 174 spm).
• Mid‑week steady run: Swap your usual “steady long run” for a mid‑range effort (week 1: 75 min, building to 90+ min) at roughly 6:45 min/mi (≈4:10 min/km)—45 seconds slower than marathon goal pace.
• Quality long‑run work: Mix in deliberate marathon‑pace chunks as part of your weekend long run (week 1 starts with a 2‑hour steady run, with marathon‑pace pushes added in subsequent weeks).
• Short, sharp intervals: Include one dedicated high-intensity interval session per week (short reps, fast cadence, quick footwork).
• Fueling & drinking practice: Build your gut tolerance with 4+ gels and electrolytes during long runs; practice consuming liquids and caloric drinks to sidestep the dreaded “gel wall” on race day.

Workout Example (Week 1):

• Strength: 3 sessions × week, each 45 minutes. Work shoulders/upper back, hips/glutes, and core.
• Mid‑week run: 75‑minute tempo run at ~6:45 min/mi (≈4:10 min/km).
• Weekend long: 2‑hour run at the same pace, adding 2 × 10‑minute marathon‑pace blocks (≈6:30 min/mi) in the final 30 minutes.
• Interval session (weekly): Example: 6 × 800 m at 5K‑pace with 2‑min jog recovery. Keep cadence up, emphasize quick leg turnover.
• Fuel practice: On the 2‑hour run, consume 3 gels plus an electrolyte drink early on; finish with a fourth gel while sipping water and electrolyte drink throughout.

Closing Note: Try these five shifts over the next week. Adjust the paces in the Pacing app to match your numbers, and observe how the added strength, mid‑range steady runs, targeted long‑run marathon work, quick intervals, and practiced fueling change your marathon fitness. Train hard, and enjoy the process! 🚀

References

• Will These 5 Changes Help Me Run A FASTER Marathon? - YouTube (YouTube Video)