BEST LONG RUN YET? 23 Mile Progressive LONG RUN - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of BEST LONG RUN YET? 23 Mile Progressive LONG RUN from The FOD Runner. 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

Time‑on‑feet focus: The run is planned by duration (2 ½ hours) rather than a set mileage, letting you adjust for how you feel each day.
Progressive pacing: Start at a relaxed ~7:00 min/mi, then gradually drop the pace every 30 minutes, ending around 6:20–6:30 min/mi (faster than marathon pace).
Fuel every 30 min: Use 100‑calorie gels (Morton 100) spaced out every half hour to avoid gut issues that larger 160‑cal gels caused.
Heart‑rate monitoring: Aim to keep HR in the low‑150 bpm range; the run stayed around 140‑151 bpm, indicating a solid aerobic effort.
Negative split: Average pace fell from 7:00 → 6:42 → 6:36 → 6:27 min/mi, delivering a confidence‑boosting finish.

Workout Example

2 ½‑hour Progressive Long Run (≈23 mi)

0‑60 min: Easy steady pace, ~7:00 min/mi (HR ~140 bpm). Take first gel at 30 min.
60‑90 min: Slightly quicker, aim 6:45 min/mi. Take second gel at 60 min.
90‑120 min: Drop to ~6:30 min/mi. Take third gel at 90 min.
120‑150 min: Push a bit faster, 6:20‑6:27 min/mi (just under marathon pace). Take a fourth gel at 120 min if needed.
Cool‑down: Finish the remaining distance at a comfortable pace, keeping HR in the low‑150s.

Adjust the exact paces to match your own marathon goal pace – the principle is to start easy and progressively speed up while fueling consistently.

Closing Note

Give this progressive long run a try and tweak the splits to fit your own marathon target pace. Track your splits and gels in the Pacing app so you can fine‑tune the workout for future runs. Enjoy the confidence boost and keep building that mileage—happy running!