FAST Cut Down Long Run For Marathon Training W/@TheWelshRunner - The FOD Runner

Intro

This is a quick summary of FAST Cut Down Long Run For Marathon Training W/@TheWelshRunner 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

• Specificity week: the run is shorter in volume but targets marathon, half‑marathon and 10K paces to sharpen speed‑endurance.
• Fueling: the runner used Morton gels every 30 min (two regular + one “calf” gel) and carried electrolytes; fluids were skipped for this session to keep it simple.
• Feel‑based pacing: instead of strict lap‑by‑lap pacing, the effort was guided by how the body felt, which helped hit the target paces naturally.
• Recovery: short active recoveries (2‑3 min) keep the heart rate low while maintaining the workout’s intensity.

Workout Example (≈1 hour 45 min total)

1. Warm‑up: 10 min easy jog.
2. Marathon‑pace block: 40 min at marathon pace (~5:55 /mi). (3 min easy recovery)
3. Half‑marathon block: 20 min at half‑marathon pace (~5:15 /mi). (3 min easy recovery)
4. 10K block: 2 × 6 min at 10K pace (~4:55 /mi) with 3 min easy recovery between reps.
5. All‑out finish: 4 min at a hard, “all‑out” effort (aim for ~4:30 /mi or faster).
6. Cool‑down: 10 min easy jog.

Total distance ≈ 16.7 mi (≈ 26.9 km). Adjust the paces to match your own marathon/hM/10K targets and feel free to shorten or lengthen the intervals to suit your fitness level.

Closing Note

Give this fast, specific long run a try and tweak the paces in the Pacing app to suit your own training zones. It’s a solid way to build race‑day speed while keeping mileage manageable. Happy running!

References

• FAST Cut Down Long Run For Marathon Training W/‪@TheWelshRunner‬ - YouTube (YouTube Video)

Workout - Fast Cut-Down Long Run

• 10min @ 6'00''/km
• 40min @ 5'00''/km
• 3min @ 6'00''/km
• 20min @ 4'30''/km
• 3min @ 6'00''/km
• 2 lots of:
  • 6min @ 4'00''/km
  • 3min @ 6'00''/km
• 4min @ 3'45''/km
• 10min @ 6'00''/km

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