FAST LONG RUN WORKOUT - 16 Mile Long Run Before Marathon Training Begins - The FOD Runner

Intro: This is a quick summary of FAST LONG RUN WORKOUT - 16 Mile Long Run Before Marathon Training Begins 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

• Fast long‑run concept: 1 h 45 min total, mixing steady effort with short hard intervals.
• Structure: 25‑minute moderate warm‑up → 10 × 3 min “on” (slightly above marathon effort) + 3 min “off” (easy float) → 20‑minute cool‑down.
• Uses a 9‑mile (≈ 9 mi) cycle‑track loop that includes downhill, a big hill, and gentle uphill to create varied terrain.
• No easy jogs – the “off” periods are a controlled float just below the hard effort.
• Aim for a controlled first half of the run, then a tougher second half; keep heart‑rate in the moderate zone (~145 bpm).

Workout Example

- Warm‑up: 25 min easy‑moderate (around your normal long‑run pace)
- Main set: 10 repeats of
    • 3 min hard (marathon‑plus effort, e.g., 5:30–5:45 per mile)
    • 3 min easy float (just below marathon pace, stay relaxed)
  *All repeats are run on the 9‑mile loop, which takes about 56 min total.*
- Cool‑down: 20 min relaxed jog back to easy pace
- Total time ≈ 1 h 45 min, total distance ≈ 16 mi

Practical Tips

• Use a heart‑rate monitor to stay in the moderate zone; aim for ~145 bpm.
• Carry an emergency gel for hot conditions.
• Treat the hill sections as strength work – push harder on the up‑hill “on” intervals.
• Keep the “off” periods truly floating; avoid turning them into easy jogs.

Closing Note: Give this fast long‑run a try and feel free to adjust the paces to match your own fitness in the Pacing app. You’ll get a solid marathon‑ready leg while still keeping the run fun. Happy running!

References

• FAST LONG RUN WORKOUT - 16 Mile Long Run Before Marathon Training Begins - YouTube (YouTube Video)

Workout - Fast Finish Long Run

• 25min @ 8'30''/mi
• 10 lots of:
  • 3min @ 5'37''/mi
  • 3min @ 6'15''/mi
• 20min @ 9'30''/mi

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