13 Mile Long Run w/ Marathon Pace Reps | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of 13 Mile Long Run w/ Marathon Pace Reps from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

The run totals 13 miles (about 21 km) with three 15‑minute marathon‑pace segments to lock in race‑day pacing.
Each marathon‑pace block is followed by a short recovery (the video notes a 1‑minute finish, but you can jog or walk for a few minutes between reps).
Running on rolling hills adds strength and prepares you for varied race terrain.
The session is designed as a final tune‑up before a 30‑mile weekend race.

Workout Example:

Warm‑up: 10–15 min easy running.
Run 13 mi total, breaking the middle portion into three 15‑minute marathon‑pace intervals (≈ 5 mi @ marathon pace total).
Between intervals, take a brief jog or walk recovery (1–2 min) before starting the next rep.
Cool‑down: 5–10 min easy jog.

Closing Note: Give it a go and feel free to adjust the paces using your own data in the Pacing app—swap miles for kilometers or tweak the tempo to match your current training level. Happy running!