15 Mile Long Run With Matt | 14 Weeks Until London Marathon ‪@TheWelshRunner‬ - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of 15 Mile Long Run With Matt | 14 Weeks Until London Marathon 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 was a 15‑mile (24.16 km) trail session, originally planned for 90 minutes but finished in 1 h 41 m 30 s at a relaxed, moderate effort.
Average pace was about 6:46 min/mi (4:12 min/km) with a low heart‑rate average (~115 bpm), emphasizing easy‑on‑the‑legs running.
Training context: 14 weeks out from the London Marathon, with a transition to longer 2‑hour steady runs after the 12‑week mark and regular “double‑threshold” sessions on Tuesdays.
Practical tip: start easy, enjoy the trails, and after ~30 min you can gently pick up the pace to keep the run moving forward without over‑reaching.

Workout Example:

Warm‑up: 5‑10 min easy jog on trails.
Main set: Run 15 mi (24.2 km) at a relaxed, moderate effort aiming for ~6:45 / mi (4:12 / km). If you’re targeting a 90‑minute run, keep the first 30 min very easy, then gradually increase pace for the remaining distance.
Cool‑down: 5‑10 min easy jog + stretch. Optional: Incorporate a “double‑threshold” run later in the week (2 × 20‑min at threshold pace with 10‑min easy between) to boost lactate tolerance.

Closing Note: Give this trail long run a go and adjust the paces to fit your own fitness using the Pacing app—whether you’re aiming for a 90‑minute effort or a full 15‑mile adventure, you’ll build confidence for marathon week 14! 🚀