The Monster Marathon Workout

Workout - The Monster Marathon Workout

• 0.0mi @ 13'20''/mi
• 7 lots of:
  • 2.0km @ 5'30''/km
  • 1.0km @ 7'30''/km
• 0.0mi @ 13'30''/mi

Ready to start training?

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

Try in App Now

workout/the-monster-marathon-workout-6016e9e9

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

Intro

The FOD Runner’s “SUB 2:40 MARATHON Training WEEK 3 - MONSTER 14 MILE Workout & SNOW Run” offers plenty to learn from. This breakdown captures the main takeaways so you can put them into practice. Watch the full video for additional context and form cues.

Key Points

• Training philosophy: “keep the ball rolling” — emphasize steady, deliberate work rather than racing against the clock on slippery terrain.
• Safety comes first: On icy or snowy surfaces, wear appropriate gear (gloves, etc.) and know when to slow down or stop if conditions turn dangerous.
• This week’s sessions:
  1. Monday: Easy snowy trail run (7–8 mi) at approximately 6:51 min/mi.
  2. Tuesday: Four 5-minute threshold repeats (5:57–5:24 min/mi) followed by 40 minutes at 6:40 min/mi.
  3. Thursday – The Big Workout: 2 km at marathon pace (about 6:00 min/mi), then 1 km easy at 6:40 min/mi. Repeat 7 times for roughly 14.3 miles. Expected average pace: 6:11 min/mi, with a halfway split around 1:21:30.
  4. Saturday long run: 14 miles — the first 7 at 7:10 min/mi, the second 7 at 6:35 min/mi (combined average 6:30–6:36 min/mi).

Workout Example

The 14-Mile Thursday Session

• Begin with 1 easy mile.
• Perform 7 rounds of:
  • 2 km at marathon pace (around 6:00 min/mi) — maintain a rhythm you can sustain.
  • 1 km recovery (around 6:40 min/mi).
• Finish with 1 easy mile.

Note: Icy conditions warrant a slower, safer recovery pace or shorter repeats. Use the Pacing app to scale these paces to your fitness level.

Closing Note

Put this session into your week, adjust the paces as needed, and record it in the Pacing app. Stay steady, take in the winter landscape, and trust your preparation.

References

• SUB 2:40 MARATHON Training WEEK 3 - MONSTER 14 MILE Workout & SNOW Run | FOD Runner - YouTube (YouTube Video)