Endurance Builder: 26km Long Run

Workout - Endurance Builder: 26km Long Run

• 7min 30s @ 7'00''/km
• 26.0km @ 5'55''/km
• 6min @ 7'30''/km

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Intro

RUN SDJ’s Epic 26KM Run Through London’s Heart | Paris Marathon Training Week 6 has good insights for long-distance training. Here are the key elements so you can test the session. Watch the full video for the rest.

Key points

• Long-run focus: a 26 km (around 16 mi) long run with no set pace, useful for endurance and mental toughness. This aerobic work pairs well with speed sessions. See Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them for how speed fits in.
• Target pace: around 5:50 to 6:00 min/km (around 9:20 to 9:40 min/mile), a sustainable aerobic tempo. For race-specific pacing strategies, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• New terrain: River Lea, Olympic Park, Victoria Park, Thames Path, Tower Bridge, and the London Eye keep your mind sharp.
• Nutrition: a Kendal Mint Cake bar (85 g, around 83 g carbs) split into six pieces, eaten every 30 to 45 minutes for steady fuel.
• Practical tips: stay relaxed, use landmarks for pacing, watch for pedestrians and cyclists on London streets, and stick with steady nutrition and hydration.

Workout example

This session is “time on feet” over splits. Foundation work for the aerobic capacity a marathon needs, different from the high-intensity training in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. Breakdown:

26 km (16 mi) long run, no pace target

- Start at a relaxed 5:50 to 6:00 min/km (9:20 to 9:40 min/mile).
- Vary the route (river paths, parks, city streets) to keep your mind engaged.
- Every 30 to 45 min, eat a 1/6 portion of an 85 g Kendal Mint Cake bar (around 13 g carbs per piece).
- Aim to finish in around 2 h 45 min to 3 h.
- 5 to 10 min cool-down walk or light stretch.

Closing note

Try this London route. Dial in paces with the Pacing app for your fitness, test nutrition strategies, and enjoy the views.

References

• Epic 26KM Run Through London’s Heart | Paris Marathon Training Week 6 - YouTube (YouTube Video)