BIGGEST LONG RUN For London Marathon - 7 x 1 Mile - The FOD Runner

Intro

This is a quick summary of “BIGGEST LONG RUN For London Marathon - 7 x 1 Mile” 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

• Purpose: dip back into marathon‑pace work while still building a solid long‑run base (4‑8 marathon‑pace miles within a 10‑mile steady run).
• Structure: 10 mi at steady/moderate pace (~6:53 min/mi), then alternate 1 mi at marathon pace (~5:58‑6:02 min/mi) with 0.5 mi easy “float” at steady pace. Repeat as many times as you can (goal 4‑8 reps).
• Fueling: 160 cal + 100 cal gel every hour, two ketone‑IQ shots (45 min, 1 h 30 min, 1 h 45 min). Place a water bottle at the 12‑13 mi mark to practice fluid intake on harder miles.
• Practical tips:
  • Use a loop/industrial estate to pick up the water bottle on the return leg.
  • Expect wind‑driven effort spikes; keep heart‑rate in check (150 bpm vs usual 140 bpm).
  • If stomach issues appear, slow the water intake; sip gradually.

Workout Example

1. Warm‑up – easy jog to 5.75 mi (steady).
2. Loop to reach ~10 mi total steady mileage.
3. Mile‑on: run 1 mi at marathon pace (≈5:58‑6:02 min/mi).
4. Float: 0.5 mi easy recovery at steady pace (≈6:53 min/mi).
5. Repeat steps 3‑4 7 times (or as many as you can, aiming for 22 mi total).
6. Cool‑down – easy jog back to start.

Fuel plan: 1 × 160 cal + 1 × 100 cal gel each hour, ketone‑IQ shots at 45 min, 1 h 30 min, 1 h 45 min. Water bottle placed at ~12 mi, grab on the way back.

Closing Note

Give this mile‑repetition long run a try this week—adjust the paces to match your own marathon‑pace and steady‑pace targets in the Pacing app. You’ll get a solid endurance boost and a taste of race‑day pacing. Happy running! 🚀

References

• BIGGEST LONG RUN For London Marathon - 7 x 1 Mile - YouTube (YouTube Video)

Workout - Steady Start Marathon Repeats

• 805m @ 8'30''/mi
• 16.1km @ 6'53''/mi
• 5 lots of:
  • 1.6km @ 6'00''/mi
  • 805m @ 6'53''/mi
• 2.4km @ 8'30''/mi
• 805m @ 8'30''/mi

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