Finish Your Long Run Strong: Run Longer and Feel Better with Endeavorun! - YouTube - StrengthRunning

Aug 13, 2025

Intro

This is a quick summary of “Finish Your Long Run Strong: Run Longer and Feel Better with Endeavorun!” from StrengthRunning. 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

Fastest Mile‑Last Rule: Make the final mile (or kilometer) of your long run the fastest segment to improve pacing and avoid late‑race fatigue.
Altitude‑Adjusted Pace: At 8,000 ft, run about 20‑25 seconds per mile slower than your normal easy pace (adjust for your own elevation). This keeps heart‑rate and effort in check.
Heart‑Rate Decoupling: If your HR climbs while pace stays flat, you’re a good candidate for the fastest‑mile‑last rule.
Out‑and‑Back Planning: Turn around when you still feel you have enough energy to finish the return leg.
Fueling Basics: Start with easy‑on‑the‑stomach foods (baby food, applesauce, bananas, dried fruit). Build up to 50‑60 g of carbs per hour and stay hydrated.

Workout Example

Warm‑up: 10‑15 min easy jog (adjusted for altitude, 20‑25 s slower per mile).
Main Long Run: Choose your distance (e.g., 12 mi). Run at a comfortable, slightly slower pace for the majority, then increase pace for the final mile/kilometer to make it your fastest segment.
Fuel: Every 30‑45 min, take a small bite of easy food (e.g., a banana or a spoon of applesauce) and sip water/electrolyte drink. Aim for ~50 g carbs per hour.
Cool‑down: 5‑10 min easy jog, stretch.

Closing Note

Give the fastest‑mile‑last rule a try on your next long run, tweak the paces to fit your own training, and use the Pacing app to customize the workout for your own speeds. You’ve got this—run strong and enjoy the finish!