Marathon Pace Long Run

Aug 13, 2025

Workout - Marathon Pace Long Run

10min @ 10'00''/mi
0.0mi @ 9'00''/mi
3 lots of:
- 0.0mi @ 7'00''/mi
- 0.0mi @ 8'00''/mi
20s @ 5'00''/mi
1min rest
20s @ 5'00''/mi
1min rest
20s @ 5'00''/mi
1min rest
20s @ 5'00''/mi
0.0mi @ 9'00''/mi
10min @ 10'30''/mi

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Intro

A breakdown of the “Adidas Prime X - Cold Weather Run” workout from Kofuzi. You can run this session today; the full video adds more nuance.

Key points

The Prime X has a high stack and dual carbon, with heavy cushioning and lower impact forces. Better for long efforts than races.
In 16 F (-9 C), it handled flat terrain well but felt unstable through corners.
Think of it as a workout workhorse for marathon-pace or threshold runs when you want extra support without giving up intensity.
It feels softer during fast pickups, so save it for steady efforts rather than mile repeats or races.

Workout

Total distance: 16.3 mi, average 7:26/mi.

Structure (all in miles):

3 mi at marathon effort, 6:47/mi (about 276 W).
1 mi float, around 1 min slower per mile (about 7:50/mi).
3 mi at marathon effort, 6:49/mi (about 274 W).
1 mi float at the same slower pace.
3 mi at marathon effort, 6:50/mi (about 270 W).
1 mi float at the same slower pace.
4 strides at the end of the last block (short, fast pickups). Keep the effort honest; don’t expect super-fast turnover.

How to do it:

Run three 3-mile blocks at marathon pace (around 6:45-6:55/mi) with a 1-mile easy “float” between each, about a minute slower than goal pace.
Finish with 4 short strides (around 15-20 seconds each), fast but controlled.
Adjust the paces to your own marathon target. The example assumes a 3-hour goal.

Closing note

Run this marathon-pace long run in whatever shoes you have (or the Prime X) and adjust paces in the Pacing app to your current form. Stay bundled up out there.

References

Adidas Prime X - Cold Weather Run - YouTube (YouTube Video)