Marathon Practice Long Run

Workout - Marathon Practice Long Run

• 12min 30s @ 6'00''/km
• 9.6km @ 5'00''/km
• 3.2km @ 4'30''/km
• 3.2km @ 5'00''/km
• 7min 30s @ 6'00''/km

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Intro: This covers the long-run approach from The Running Channel’s training guide. You can apply these on your next outing. Watch the full video for more.

Key points:

• Day-before prep: carb-focused dinner (pasta with pesto and cheese works well), normal portions, eat early, drink water, skip caffeine and alcohol.
• Plan your route: load a turn-by-turn route on your watch or app (Garmin Connect works well) and dress as if it’s 10 F (around 5 C) warmer than the forecast.
• Morning: light breakfast like a bagel with peanut butter, then a 5 to 10 min easy warm-up. Aim for easy, conversational pace (30 sec to 2 min slower than marathon goal).
• Hydration and fuel: carry 1 to 2 x 500 ml water bottles, add electrolytes on warm days, sip every 15 to 20 min.
• Pace: conversational. You can weave in a few miles at goal marathon pace if you want.
• Distance: around 20 to 25% of your weekly mileage (8 to 10 mi on a 40 mi week), or up to 16 to 18 mi for marathon training.
• Refueling: carbs every 30 to 45 min (gels, chews, sports drink) to keep energy up.
• Mental: mantras, smile-a-mile, simple mental math, and quick form checks each mile (head, shoulders, knees, toes).
• After: within 30 min, get carbs and protein (chocolate milk is classic), full-body stretch, review your pacing and mental approach, then sleep.

Workout example:

1. Night before:
   • Carb-focused dinner (pasta is a solid choice). Normal portions, eaten early.
   • Hydrate, add electrolytes if it’s hot, skip caffeine and alcohol.
2. Race morning:
   • Light breakfast: bagel with peanut butter.
   • 5 to 10 min of easy warm-up activations.
3. The run:
   • 8 to 10 mi (or 16 to 18 mi for advanced builds) at conversational pace.
   • Optional: 2 to 3 mi at marathon goal pace.
   • Carbs every 30 to 45 min (gel, chews, or sports drink).
   • Carry 1 to 2 x 500 ml water bottles and drink consistently.
4. Within 30 min after:
   • Chocolate milk or similar carb-and-protein drink.
   • Stretch.
   • Mental scan of each mile’s form.
   • Note what worked with your prep and mental approach.
5. Recovery: sleep.

Closing note: Try this on your next long run, adjust distances and paces to your fitness via the Pacing app, and see how it goes.

References

• Come With Me On MY Long Run | A Mile By Mile Guide - YouTube (YouTube Video)