MP/HMP Progression Long Run
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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“18 Mile Long Run Workout - MP @ HMP Efforts” from The FOD Runner shows how to layer speed work into a long run. The breakdown below walks through the structure. Check out the full video for complete details.
Key points
- This 18-mile session merges structured MP/HMP speed blocks into your long run, letting you work on pace without cutting into total volume.
- The workout backbone is a 30-minute effort at Marathon Pace (MP), then rotates through short bursts at Half-Marathon Pace (HMP) paired with brief recovery jogging. For runners new to structured intervals, Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them covers the fundamentals.
- Repeats run 3-4 minutes at a fast clip, separated by 2-minute easy jog recovery, and wrap with another 30 minutes at MP.
- Combining distance with targeted speed work builds both aerobic capacity and mental resilience.
Workout example
- Warm-up: 2-3 km easy jog.
- Main set:
- 30 minutes at Marathon Pace (MP).
- Repeat 2-3 times:
- 3 minutes at Half-Marathon Pace (HMP), sustained hard effort. The mechanics of short, fast repeats apply across distances. Dive into Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time to see how this principle scales.
- 2 minutes easy jog (recovery).
- Cool-down: 30 minutes at Marathon Pace to close out the long run.
- Total distance: 18 miles (about 29 km). Modify repeat count or interval length based on your current conditioning.
Closing note
Try this demanding run and adjust the paces and intervals through your Pacing app to match your fitness level. Explore race strategy in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.