Peak Marathon Simulation Long Run

Workout - Peak Marathon Simulation Long Run

• 3.2km @ 6'30''/km
• 8.0km @ 5'00''/km
• 1.0km @ 7'30''/km
• 7.0km @ 5'00''/km
• 1.0km @ 7'30''/km
• 5.0km @ 5'00''/km
• 1.0km @ 7'30''/km
• 3.0km @ 4'50''/km
• 1.0km @ 7'30''/km
• 2.0km @ 4'47''/km
• 1.0km @ 7'30''/km
• 1.0km @ 4'44''/km
• 1.0km @ 7'30''/km
• 3.2km @ 6'30''/km

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Intro

The FOD Runner covers a “23 MILE MARATHON SPECIFIC Long Run - FASTEST AND BIGGEST Of The Block” in this excellent video. Below is a breakdown of the workout so you can use it right away. Watch the full video for complete details and additional context.

Key points

• Coming in three weeks before the Abingdon Marathon, this peak long run blends marathon-specific pacing with faster-paced finishers.
• Structure: 2 mi easy warm-up, then 8 km, 7 km, 5 km marathon-pace repeats (each with 1 km recovery), then 3 km, 2 km, 1 km faster-than-marathon repeats (each with 1 km recovery), then a 2 mi easy cooldown. Total about 23 mi (about 37 km).
• Pacing: marathon pace runs at approximately 6:12 to 6:13 per mile initially, then drops to 5:52 to 6:05 per mile on the downhill sections. The faster-paced finishers target 5:40 to 5:50 per mile.
• Nutrition strategy: take a gel 30 minutes ahead of time, then every 30 minutes throughout. Don’t take one within 10 minutes of starting. A calf-gel can provide an extra boost.
• Practical tips: run the first half at an easy pace with a negative-split mindset, maintain a relaxed posture during the marathon-pace intervals, and conserve energy for the faster-paced work. Configure your watch to display average lap pace so you don’t misread splits.

Workout example

2 mi easy warm-up

8 km @ marathon pace (about 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

Modify these paces according to your target marathon goal. The Pacing app lets you customize your exact intervals.

Closing note

Test out this marathon-specific long run, adapt the paces to match your training needs, and use the Pacing app to fine-tune your intervals.

References

• 23 MILE MARATHON SPECIFIC Long Run - FASTEST AND BIGGEST Of The Block - YouTube (YouTube Video)