2 HOUR + LONG Run At 2:52 MARATHON PACE w/ @TheWelshRunner - Nike ALPHAFLY v2 TEST | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of 2 HOUR + LONG Run At 2:52 MARATHON PACE w/@TheWelshRunner 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 structured as three identical loops on a mixed‑terrain course (mostly flat tarmac with some light trail and hills). 
Goal pace: roughly 6:34 – 6:40 per mile (≈ 2:52 per km) – a solid marathon‑pace effort. 
Average heart‑rate‑friendly “steady‑state” paces held at 630‑640 seconds per mile, with occasional hill work pulling into the 650 sec range. 
A 400‑meter surge at the end of the final loop dropped to sub‑6‑minute‑mile pace, proving the legs still felt strong after 20 + miles. 
Practical shoe feedback: extra foam under the pods gave comfort, but the bulk added a bit of drag on steep climbs.

Workout Example (adaptable to your own paces)

Warm‑up – 0.5 mi easy, get into the 7‑minute‑mile zone. 
Loop 1 (≈ 5 mi) – stay on flat sections at 6:34 / mi; when a hill appears, let the pace drift to ~6:50 / mi, then recover back to 6:34. 
Loop 2 (≈ 5 mi) – repeat the same pattern, aiming for a consistent 630‑640 sec per mile overall. 
Loop 3 (≈ 5 mi) – finish with a 400 m faster finish (target ~5:55 / mi) to simulate a race‑end surge. 
Cool‑down – 1 mi easy, walk if needed. Total distance: ~21 mi (≈ 34 km) in ~2 h 8 min, averaging 6:34 / mi.

Practical Tips

Keep a steady “marathon‑pace” feel by monitoring your per‑mile splits; aim for 630‑640 sec per mile on flats. 
Use hills to practice controlled slow‑down (650 sec) and recovery, building strength for later race miles. 
Add a short, faster 400‑m effort near the end of a long run to test leg durability and mental toughness. 
If the shoe feels heavy on up‑hills, shorten the stride and focus on cadence to maintain efficiency.

Closing Note: Give this long‑run workout a go, tweaking the paces to match your current fitness in the Pacing app. You’ll get a solid marathon‑pace session plus a confidence‑boosting hill and finish‑surge. And don’t forget to watch the full The FOD Runner video for deeper shoe insights and race‑day tips! Happy running!