Valencia Marathon Simulator

Workout - Valencia Marathon Simulator

• 12min @ 10'30''/mi
• 2 lots of:
  • 3.2km @ 8'30''/mi
  • 805m @ 7'00''/mi
  • 805m @ 10'00''/mi
• 12min @ 10'30''/mi

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Intro: This breaks down How Did He Run A 2:24 MARATHON On 67 Miles A Week?! from The FOD Runner. If you haven’t seen it yet, the full video is packed with detail. Here’s the essence of what makes his plan work, so you can put these workouts into practice right away.

Key Points:

• Matt kept easy runs genuinely easy (HR 120‑130 bpm, ~8‑9 min/mile), which allowed his body to recover while still handling the high weekly volume.
• Double‑threshold days (e.g., 5 × 6 min @ ~10‑15 s off marathon pace in the AM, then 10 × 3 min @ similar intensity in the PM) built lactate threshold without inflating total distance.
• Long runs followed a “Kenova‑style” format: extended marathon‑pace segments (3‑5 km) interrupted by 1 km faster bursts and 1 km easy stretches to train the body to sustain marathon effort and recover mid‑run.
• A test marathon (25 km at controlled effort, capped with a hard kick) delivered race‑like stress and helped him dial in the actual race splits (1:16/1:14 min/km).
• Calf tightness showed up repeatedly in training; Matt handled it with extra recovery days, soft‑tissue work, and a scaled‑back week after.
• His taper was clean: short easy miles, a handful of strides, plus a final 5 km marathon‑pace block to sharpen his feel for the pace.

Workout Example (Typical Week):

• Monday: 40‑minute easy run (HR ~120 bpm, ~8:30 min/mile).
• Tuesday – Double Threshold:
  • AM: 5 × 6 min @ ~10‑15 s off marathon pace, 2‑min jog recoveries.
  • PM (treadmill): 10 × 3 min @ same intensity, 1‑min jog recoveries.
• Wednesday: Easy 5‑6 mi (HR 124 bpm).
• Thursday: 30 km (~18.7 mi) long run at ~5:58 min/mile (marathon‑pace chunks with floats).
• Friday: Recovery jog or short 3‑4 mi easy run (HR 122 bpm).
• Saturday: Steady 8‑10 mi run (slightly faster than easy, HR 133 bpm).
• Sunday: Rest or optional light 2‑3 mi jog. (All distances are in miles.)

Practical Tips to Try Now:

1. Keep easy days truly easy – target HR 120‑130 bpm and a pace about 90 s slower than marathon pace.
2. Add a double‑threshold session once a week to lift your threshold without adding mileage.
3. Work on marathon‑pace floating: during a long run, alternate between 3‑5 km at marathon pace, 1 km fast, and 1 km easy.
4. Fuel strategically on long runs – test different carbs or gels (~150 g total) to dial in digestion without stomach issues.
5. Watch for calf signals – at the first sign of soreness, take a recovery day or swap in light cross‑training.
6. Use strides in your taper: 5‑6 mi easy plus 6‑8 short strides (20‑30 s) to keep your legs primed.

Closing Note: Matt’s formula—high volume paired with smart threshold work and marathon‑pace repeats—is worth testing yourself. Adjust the paces based on your own data in the Pacing app, then track how it shapes your race. Train well!

References

• How Did He Run A 2:24 MARATHON On 67 Miles A Week?! - YouTube (YouTube Video)