Marathon Pace Long Run with Fast Finish

Workout - Marathon Pace Long Run with Fast Finish

• 12min @ 12'00''/mi
• 8.0km @ 9'00''/mi
• 1.6km @ 13'00''/mi
• 8.0km @ 9'00''/mi
• 1.6km @ 13'00''/mi
• 7.4km @ 9'00''/mi
• 644m @ 7'30''/mi
• 1.6km @ 13'00''/mi
• 12min @ 12'00''/mi

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Want to run a solid marathon-pace session? This breakdown covers “2 HOUR + LONG Run At 2:52 MARATHON PACE w/@TheWelshRunner” from The FOD Runner, packed with details you can use in your next workout. Check the full video for the complete walkthrough.

Key points

• The session used three identical loops on a mixed-terrain route (mostly paved, with some single-track and rolling sections).
• Target pace: around 6:34 to 6:40 per mile (about 2:52 per km), solid marathon-effort intensity.
• Heart-rate-based “steady state” held at 630-640 seconds per mile, with hills extending closer to 650 sec.
• A 400-meter push on the final loop dropped below 6-minute pace, showing the legs remained fresh beyond 20 miles.
• Shoe takeaway: cushioning helped comfort, but extra mass created some difficulty on climbs.

Workout example

Adapt to your own pace.

1. Warm-up: 0.5 mi easy, building into 7-minute-mile pace.
2. Loop 1 (about 5 mi): hold flat sections at 6:34/mi. As hills appear, allow pace to slip to ~6:50/mi before settling back to 6:34.
3. Loop 2 (about 5 mi): mirror the first loop’s pattern, targeting 630-640 sec per mile as your baseline.
4. Loop 3 (about 5 mi): close with a 400 m acceleration (aim for ~5:55/mi) to practice a finishing kick.
5. Cool-down: 1 mi easy, or walk the final bit if needed.

Total distance: ~21 mi (about 34 km) in ~2 h 8 min, averaging 6:34/mi.

Practical tips

• Monitor split times for consistency. Target 630-640 sec per mile on flats to maintain marathon-pace feel.
• Use rolling terrain to refine your deceleration (around 650 sec) and climb back to goal pace, strengthening your ability to respond late in races.
• Add a short, faster 400-m push near the end of a long run to test how your legs handle speed when fatigued.
• If uphills feel labored in heavier shoes, shorten your stride and lean on turnover.

Closing note

Take this workout for a spin, adjusting the paces to fit your fitness level in the Pacing app. Don’t miss the full The FOD Runner video for extra details on shoe performance and race strategy.

References

• 2 HOUR + LONG Run At 2:52 MARATHON PACE w/‪@TheWelshRunner‬ - Nike ALPHAFLY v2 TEST | FOD Runner - YouTube (YouTube Video)