Marathon Simulation Long Run
Workout - Marathon Simulation Long Run
- 10min @ 6'15''/km
- 29.0km @ 5'30''/km
- 1.0km @ 5'18''/km
- 10min @ 6'30''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
A summary of “A.I. Marathon Training Diary Part 4: Journey to Gothenburg 2023” on RUN SDJ. Here are the core lessons so you can run these workouts; watch the full video for context and coaching.
Key points and practical tips
- Cross-training day: Thursday works well with swimming and a Madison strength session. Use a non-running day for low-impact work that doesn’t tax your legs.
- Long-run focus: Saturday is the long run. The final pre-marathon effort is a 30 km loop around Rutland Water, aiming for around 3 hours (about 5:30 min/km).
- Taper: in weeks 6-7, shift to shorter, easier runs (6.5 km, 7 km, 5 km, 3.5 km) at 4:45-5 min/km rising to 5:30 min/km, with rest days between.
- Pacing: start conservatively. Expect some slowdown in the last 2-3 km of long runs, and finish strong if you’ve got it.
- Recovery: stretch after each run. Heavy shoes blunt your foot feel, so lighter footwear works better.
Workout
- 30 km long run: Rutland Water perimeter (around 30 km). Aim for 5:30 min/km, finishing around 3 hours. Start relaxed, hold steady through the bulk, and pick up slightly on the final km if you can.
- Week 6 short run: 6.5 km at 5:30 min/km.
- Week 6 conversational run: 7 km at easy pace (around 5 min/km).
- Week 7 easy 5 km: 5 km at 4:45-5 min/km as a final shakeout.
- Week 7 very short run: 3.5 km at 5:30 min/km to keep legs engaged.
Closing note
Program these paces into the Pacing app and run them. Scale distance and speed to your fitness.
The full RUN SDJ video has more training detail and coaching insights.