Fast Cut-Down Long Run

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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Intro

Based on FAST Cut Down Long Run For Marathon Training W/@TheWelshRunner from The FOD Runner. Run the workout today. Watch the full video for context and coaching cues.

Key points

• Specificity week. A shorter-volume session that mixes marathon, half-marathon, and 10K paces to build speed-endurance and race readiness.
• Fueling: Morton gels every 30 min (two standard plus one “calf” gel) with electrolyte drinks. Water kept minimal.
• Feel-based pacing. Effort was set by body signals, not exact times. Target paces came naturally.
• Recovery: short active breaks of 2 to 3 minutes hold HR down while preserving intensity.

Workout example (around 1 hour 45 min total)

1. Warm-up: 10 min easy jog.
2. Marathon-pace block: 40 min at marathon pace (around 5:55/mi). 3 min easy recovery.
3. Half-marathon block: 20 min at half-marathon pace (around 5:15/mi). 3 min easy recovery.
4. 10K block: 2 x 6 min at 10K pace (around 4:55/mi) with 3 min easy recovery between reps.
5. All-out finish: 4 min hard (aim for around 4:30/mi or faster).
6. Cool-down: 10 min easy jog.

Total distance around 16.7 mi (around 26.9 km). Adjust paces to your marathon/half/10K targets and shorten or lengthen intervals to your fitness.

Closing note

Try this fast, focused long run and dial in your zones with the Pacing app.

References

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