Negative Split Long Run with Surges

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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Intro

Here’s what you should know from “3 Types of Long Runs as Workouts for half marathons to ultra marathon | Sage Running Training Tips” by Vo2maxProductions. The content is solid. We’ve gathered the core coaching points so you can jump straight into the workout. For the complete walkthrough, pull up the original video.

Key points

• Long runs demand more than distance. Add relative intensity to simulate race conditions.
• For runners on a 50-100 km weekly schedule, target long runs at 20-25% of weekly mileage (potentially 30%).
• Negative-split long runs: begin at a comfortable pace for the first half, then shift toward marathon pace or faster in the second half, mixing in quick accelerations.
• Add 3-minute or 1-km efforts at half-marathon to 10K pace during the back half to sharpen speed endurance and refine fueling tactics on tired legs.

Workout example

20-mile (about 32 km) negative-split long run

1. First 10 mi (16 km): comfortable-to-moderate pace, running about 1 minute slower than your target marathon pace (say, 7:52/mi if aiming for 6:52/mi).
2. Next 10 mi (16 km): pick up the effort gradually. Target 7:00/mi for your initial push, then finish the last 2-3 miles at 6:45/mi or faster, replicating the demands of race fatigue.
3. Optional surges: throughout the second half, run half-marathon to 10K pace (5:30-5:45/mi) for 3 minutes or 1 km, then recover at easy pace for 1 km. Repeat 2-3 times.
4. Fuel and hydration: practice consuming gels and water at your target pace, and rehearse grabbing supplies from pretend aid stations.

Closing note

Give these negative-split long runs a shot, scaling the paces to match your own targets in the Pacing app.

References

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