23 MILE MARATHON SPECIFIC Long Run - FASTEST AND BIGGEST Of The Block - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of 23 MILE MARATHON SPECIFIC Long Run - FASTEST AND BIGGEST Of The Block 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

This is the peak long run three weeks before the Abingdon Marathon, focusing on marathon‑specific work plus faster finish work.
Structure: 2 mi easy warm‑up → 8 km, 7 km, 5 km marathon‑pace repeats (each with 1 km recovery) → 3 km, 2 km, 1 km faster‑than‑marathon repeats (each with 1 km recovery) → 2 mi easy cooldown. Total ≈ 23 mi (≈ 37 km).
Pacing: Marathon pace around 6:12 / 6:13 min mi early, dropping to 5:52‑6:05 min mi as the run goes downhill. Faster finish intervals around 5:40‑5:50 min mi.
Fueling tip: Take a gel 30 minutes before the run, then every 30 minutes during the run (avoid a gel 10 min before start). Use a calf‑gel for extra energy.
Practical tips: Keep the first half easy (negative‑split mindset), stay relaxed on the marathon‑pace reps, and save energy for the faster finish. Set your watch to show average lap pace to avoid confusion.

Workout Example

2 mi easy warm‑up

8 km @ marathon pace (≈6:12 / mi) – 1 km recovery jog
7 km @ marathon pace – 1 km jog
5 km @ marathon pace – 1 km jog

3 km slightly faster than marathon – 1 km jog
2 km faster than marathon – 1 km jog
1 km fast finish – 1 km jog

2 mi easy cooldown

Adjust the paces to match your own marathon goal pace. Use the Pacing app to set your specific target paces.

Closing Note

Give this marathon‑specific long run a try, tweak the paces to fit your own training, and use the Pacing app to customize the intervals. You’ve got the tools—now go out and crush that long run! 🚀