BIG LONG RUN WORKOUT - 9 Weeks Until London Marathon 2024 - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of BIG LONG RUN WORKOUT - 9 Weeks Until London Marathon 2024 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:

The week was intentionally low‑intensity to reset routine and manage fatigue and high heart‑rate recovery.
Main long‑run goal: a 2 h 15 min run (about 21 mi) with gear changes, mixing moderate effort on hilly terrain and marathon‑pace on flat sections.
Moderate segment paced around 6:56 min/mi (≈11 km/h) with heart‑rate ~150 bpm.
Marathon‑pace segment paced around 6:04 min/mi (≈9.8 km/h) with heart‑rate climbing into the 170s.
Route tactics: start with a 75‑minute out‑and‑back on “lumpy” hills, then turn onto the estate flat and hold marathon pace for the remaining time.

Workout Example:

Warm‑up – easy 5‑10 min jog.
Moderate Run – 75 min out‑and‑back on rolling hills, aiming for ~6:56 /mi (HR ~150).
Gear Change – switch shoes/gear at the turnaround point.
Marathon Pace – continue on flat estate, holding ~6:04 /mi for the rest of the session (target total time ~2 h 15 min, ~21 mi).
Cool‑down – 5‑10 min easy jog/walk.

Practical Tips:

Monitor post‑run heart‑rate recovery; aim for a quick drop back into the 50‑70 bpm range.
Use gear changes to reset legs and keep cadence steady.
If fatigue spikes early, back off the moderate pace a bit to protect the marathon‑pace segment.
Adjust paces to suit your current fitness—enter your own target minutes per mile in the Pacing app.

Closing Note: Give this long‑run a try this weekend and feel free to tailor the paces to match your own training level using the Pacing app. Running it at your own speed will still deliver the endurance boost you need for race day. Happy running!