24 Mile LONG RUN Paced BADLY - 3 Weeks Until London Marathon 2024 - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of 24 Mile LONG RUN Paced BADLY – 3 Weeks Until London Marathon 2024 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 totals 24 miles on a flat 2‑mile loop, mixing marathon‑pace with short faster sections.
Fueling strategy: ~60 g carbs per hour (a 160 g + 100 g gel combo) plus two Ketone IQ shots and regular water.
When legs start to feel “off,” the coach suggests dropping back to a comfortable moderate pace rather than stopping.
Heart‑rate stayed in the low‑mid 160 bpm zone, showing effort without over‑reaching.

Workout Example

Segment	Distance	Pace
Warm‑up	2 mi	Moderate (easy)
Marathon‑pace	8 mi	Target marathon pace (≈6:10 / mi)
Faster set	4 mi	Slightly faster than marathon pace
Recovery	4 mi	Back to moderate
Faster set	3 mi	Slightly faster again
Recovery	3 mi	Moderate
Finish	2 mi	Whatever you have left, moderate
Total	24 mi	—

Practical Tips to Try Right Now

Fuel on the loop: take a gel or a 160 g + 100 g combo every hour and sip water from a bottle on the roadside.
Use a heart‑rate monitor to keep in the 140‑160 bpm range; if you creep above, back off to easy pace.
Adjust on the fly: if you feel the legs “won’t turn,” drop to the moderate pace rather than stopping.
Track paces in the Pacing app so you can customize the intervals to your own marathon‑goal speed.

Closing Note

Give this 24‑mile mix a go, swapping the exact paces for what feels right for you, and watch how your stamina and confidence grow as the marathon approaches. You can easily tailor the workout in the Pacing app—happy running, and see you on the road to London!