Marathon Gear-Changer Long Run

Workout - Marathon Gear-Changer Long Run

• 10min @ 6'56''/mi
• 75min @ 6'56''/mi
• 60min @ 6'04''/mi
• 10min @ 6'56''/mi

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A condensed breakdown of “BIG LONG RUN WORKOUT - 9 Weeks Until London Marathon 2024” by The FOD Runner. The full video is worth a watch, but here’s what you need to run it today.

Key points:

• A lower-intensity week to reset and manage fatigue. HR should drop between efforts.
• The main session is 2 h 15 min (around 21 mi) with a gear swap midway, alternating moderate pace on hills with marathon-effort on flat ground.
• Moderate section: around 6:56 min/mi (about 11 km/h), HR around 150 bpm.
• Marathon-pace push: around 6:04 min/mi (about 9.8 km/h), HR climbing into the 170s.
• Route: 75 minutes out-and-back on undulating terrain, then switch to flat estate and hold marathon pace until you hit around 2 h 15 min.

Workout:

1. Warm-up: 5-10 min easy jog.
2. Moderate run: 75 min on rolling hills, around 6:56/mi, HR around 150 bpm.
3. Gear change: at the turnaround, swap shoes or adjust gear if needed.
4. Marathon pace: back across the flat at around 6:04/mi until total time hits 2 h 15 min (around 21 mi).
5. Cool-down: 5-10 min easy jog or walk.

Practical tips:

• Watch how fast HR drops after the workout. You want it back to 50-70 bpm fairly quickly.
• A gear swap at the midpoint can refresh the legs.
• If fatigue creeps in early, ease the moderate section to save energy for the marathon-pace portion.
• Plug your target minutes per mile into the Pacing app.

Closing note: run this long session at the weekend and adapt paces to your current fitness in the Pacing app.

References

• BIG LONG RUN WORKOUT - 9 Weeks Until London Marathon 2024 - YouTube (YouTube Video)