3 Types of Long Runs as Workouts for half marathons to ultra marathon | Sage Running Training Tips - Vo2maxProductions

Intro

This is a quick summary of 3 Types of Long Runs as Workouts for half marathons to ultra marathon | Sage Running Training Tips from Vo2maxProductions. 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

• Long runs are not just about mileage; they should include relative intensity to mimic race demands.
• For runners doing 50‑100 km/week, aim for long runs that are 20‑25 % of your weekly mileage (up to 30 %).
• Negative‑split long runs: run the first half easier, then finish the second half at or near marathon pace, with occasional faster surges.
• Incorporate 3‑minute or 1‑km surges at half‑marathon/10K pace in the latter half of the long run to train speed and fuel handling on tired legs.

Workout Example

20‑mile (≈32 km) Negative‑Split Long Run

1. First 10 mi (16 km) – easy‑moderate pace, about 1 min slower than goal marathon pace (e.g., 7:52 /mi if aiming for 6:52 /mi marathon).
2. Next 10 mi (16 km) – gradually pick up speed. Aim for 7:00 /mi for a 6‑minute surge, then finish the last 2‑3 mi at 6:45 /mi or faster, mimicking race‑day fatigue.
3. Optional surges: every 3 min or 1 km in the second half, run half‑marathon to 10K pace (5:30–5:45 /mi), then recover for 1 km at easy pace. Repeat 2‑3 times.
4. Fuel & hydration: practice taking gels and water while running at target pace, simulate aid‑station grabs.

Closing Note

Give these negative‑split long runs a try and adjust the paces to match your own goals in the Pacing app. You’ll build the stamina and speed needed for half‑marathons, marathons, or even ultra distances. Happy training!

References

• 3 Types of Long Runs as Workouts for half marathons to ultra marathon | Sage Running Training Tips - YouTube (YouTube Video)

Workout - Negative Split Long Run with Surges

• 10min @ 6'10''/km
• 5.0km @ 5'50''/km
• 720m @ 5'00''/km
• 2 lots of:
  • 3min @ 4'40''/km
  • 1.0km @ 5'20''/km
• 1.0km @ 4'45''/km
• 10min @ 6'40''/km

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