Tough Mile Repeats

Workout - Tough Mile Repeats

• 10min @ 12'00''/mi
• 5 lots of:
  • 0.0mi @ 8'50''/mi
  • 2min 30s rest
• 5min @ 12'00''/mi

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Intro

Here’s an outline of “Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 5” from The FOD Runner. The workout is actionable—try it this week. The full video contains additional guidance, so check it out for all the nuance.

Key Points

• Recovery first: Begin with a short walk after illness to assess your condition before returning to full running.
• Zone 3 focus: Maintain 137‑154 bpm (zone 3) during easy and long runs, particularly on snow-covered terrain.
• Mileage build‑up: Target 14‑16 mi long runs at 8 min/mi to work back toward 40 miles per week.
• Mile repeats: Hard days happen—use these as your quality effort, and don’t be discouraged if one session feels brutal.
• Practical tips: Test readiness with a walk first, exercise patience with progress, and dial back intensity when fatigue appears.

Workout Example

• Monday: Walk 2.5 mi to reassess your readiness.
• Tuesday: Run 10 mi easy (zone 3, under 154 bpm) on forgiving terrain at approximately 8 min/mi.
• Wednesday: Easy run paired with strength work targeting your weak points.
• Thursday: Mile repeats—6 × 1 mi hard with 60-second rest—expect a demanding effort.
• Saturday (Long Run): 14–16 mi in zone 3 (137–154 bpm) around 8 min/mi. Stay relaxed, embrace the conditions, and gradually return to 40 weekly miles.

Closing Note

Staying true to your training and respecting your body’s signals matters. Test the zone-3 long run this week, using the Pacing app to adjust distances or paces to fit your needs. Stay committed—progress compounds!

References

• Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 5 | FOD Runner - YouTube (YouTube Video)