Race Simulation Long Run

Workout - Race Simulation Long Run

• 0.0mi @ 7'38''/mi
• 0.0mi @ 6'38''/mi
• 11.4km @ 8'08''/mi
• 0.0mi @ 9'30''/mi

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Intro

The Welsh Runner’s “ALL IN: EPISODE 11 - Llanelli Half Marathon as a 20-mile Long Run” walks through a useful training strategy. Here’s what works and how to apply it.

Key points

• A race can double as a long run. Use it to log the mileage instead of tacking on extra sessions.
• Start with a 7-mile easy warm-up, then run the race with purpose: tempo sections and marathon-pace segments.
• Target around 20 miles total: 7 miles easy, the 13-mile race (tempo blocks plus around 10 miles at marathon pace), and a short cool-down if needed.
• Keep the rest of the week light, recover with massage and sleep, add some cross-training if you like, and stay under 100 miles for the week.

Workout (20-mile long run)

1. Warm-up: 7 miles easy (around 7:30-7:45 per mile).
2. Llanelli half marathon (13.1 miles):
   • Miles 1-3 steady tempo (around 6:30-6:45 per mile).
   • Miles 4-6 same tempo.
   • Miles 7-13.1: around 10 miles at marathon pace (around 8:00-8:15 per mile) scattered through the race. Run the middle hard and finish strong.
3. Cool-down (optional): 2-3 miles very easy, or walk it out.

Adjust paces to your own zones. The structure matters more than the numbers.

Closing note

Try this approach for your next local race. Plug the paces into the Pacing app to suit your fitness.

References

• ALL IN: EPISODE 11 - LLANELLI HALF MARATHON AS A 20 MILE LONG RUN - YouTube (YouTube Video)