18 Mile Long Run Workout - MP @ HMP Efforts | FOD Runner - The FOD Runner

This is a quick summary of 18 Mile Long Run Workout - MP @ HMP Efforts from The FOD Runner. It’s a great watch — we’re breaking it down so you can try this powerful workout today. Be sure to check out the full video for all the details.

Key Points

• The run is an 18-mile long run that incorporates a structured “MP/HMP” effort block to add speed work without sacrificing mileage.
• The core workout consists of a 30-minute steady segment at Marathon Pace (MP), followed by short, faster intervals at Half-Marathon Pace (HMP) with brief recovery periods. If you’re new to this kind of session, you can learn more about the fundamentals in our guide to [Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them](/blog/mastering-interval-training-science-backed-workouts-and-how-a-smart-app-can-personalize-them).
• The intervals are short (around 3-4 minutes) and are repeated with 2-minute easy jog breaks, ending with another 30-minute MP finish.
• This format builds endurance, mental toughness, and prepares you for race-day fatigue while keeping the overall effort manageable.

Workout Example

1. Warm-up – 2-3 km easy jog.
2. Main set –
   • 30 minutes at Marathon Pace (MP).
   • Repeat the following 2–3 times:
     • 3 minutes at Half-Marathon Pace (HMP) – hard but controlled. While this workout uses HMP, the principle of running short, fast repeats is incredibly versatile and forms the foundation for [Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time](/blog/mastering-5k-speed-proven-interval-strategies-to-cut-minutes-off-your-time).
     • 2 minutes easy jog (recovery).
3. Cool-down – 30 minutes at Marathon Pace to finish the long run.
4. Total distance: 18 miles (≈29 km). Adjust the number of repeats or the length of each interval to match your current fitness level.

Closing Note

Give this tough long-run workout a try! Feel free to tweak the paces and durations to suit your own training plan in the Pacing app. This kind of specific pace work is key to hitting your goals, whether it’s for a marathon or a shorter race. For more on developing your race-day strategy, explore our guide to [Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance](/blog/mastering-the-10k-proven-training-plans-pace-strategies-and-how-a-smart-app-can-elevate-your-performance). Good luck, and happy running! 🚀

References

• 18 Mile Long Run Workout - MP @ HMP Efforts | FOD Runner - YouTube (YouTube Video)

Workout - MP/HMP Progression Long Run

• 4.0km @ 9'00''/mi
• 30min @ 8'00''/mi
• 3 lots of:
  • 3min @ 7'30''/mi
  • 2min @ 9'00''/mi
• 30min @ 8'00''/mi
• 9.9km @ 9'00''/mi

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