Marathon Strength Negative Split

Workout - Marathon Strength Negative Split

• 5min @ 9'00''/mi
• 0.0mi @ 6'45''/mi
• 0.0mi @ 6'30''/mi
• 0.0mi @ 6'30''/mi
• 5min @ 9'00''/mi

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Intro: This covers Fast NEGATIVE SPLIT Long Run - 18 Miles In Marathon Training by The FOD Runner. The key takeaways so you can structure a similar session. Watch the full video for the nuances.

Key points:

• Negative split: easier, hillier opening half shifting into progressively quicker running, finishing at marathon effort.
• Most of the work is Zone 2 (steady, moderate), with a marathon-effort pickup in the closing miles.
• Paces were unscripted. The runner used effort-based pacing, starting around 6:44/mi and dropping to around 6:30/mi by the end.
• Fuel: 200 ml water with 200 g Molad dextrin in a soft flask, gel-like drink.
• Stay sensitive to fatigue, ease up if it creeps in, and use the hills early to build strength.

Workout example:

1. Warm-up / Zone 2: around 10 miles on rolling terrain (around 6:44/mi). Take the major hills from the start.
2. Mid-run checkpoint: at around 1 hour 30 minutes (12 miles), check in. If energy is solid, gear up for a marathon-effort push.
3. Speed phase: build pace steadily over the next 4 to 6 miles, aiming for around 6:30/mi or quicker.
4. Final segment: sustain strong effort for the last 2 to 3 miles at around 6:30/mi. Total around 18 miles (near 2 hours 1 minute).
5. Fuel intake: drink the water-dextrin blend steadily throughout, more before the speed phase.

Closing note: Try this hill-forward negative-split with a marathon-pace finish. Adjust paces in the Pacing app.

References

• Fast NEGATIVE SPLIT Long Run - 18 Miles In Marathon Training - YouTube (YouTube Video)