First FAST FINISH 2 HOUR LONG RUN Of Marathon Training - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of First FAST FINISH 2 HOUR LONG RUN Of Marathon Training 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

Why 2 hours? At 12 weeks out, a 2‑hour run hits the sweet spot: it builds the mental confidence and physical base needed for upcoming marathon‑specific long runs (around 2 h 15 min).
Pre‑run fuel: chocolate‑spread sandwich (easy carbs) + caffeinated Ketone IQ shot + freeze‑on gel for calves/quads.
In‑run nutrition: carry an emergency gel and take it around mile 8 (or when you hit a big hill) to avoid bonking.
Pacing & effort: steady effort at ~6:35 min/mi (≈4:10 min/km) with heart rate 144‑147 bpm.
Hill strategy: use the hills to add strength; after the gel, push the uphill sections and let the downhill recover you.
Finish: a 4‑mile pickup at roughly 2:40 min/km (about 4:20 min/mi) to finish strong.

Workout Example

2‑Hour Marathon‑Prep Long Run
- Warm‑up: 0.5 mi easy jog
- Main set (≈1 h 45 min):
  • Stay on mixed terrain (trails, cycle‑track, hills)
  • Aim for 6:30‑6:40 min/mi average pace
  • Heart rate 140‑150 bpm
  • Take a gel around mile 8 (or before a big hill)
- Finish: 4‑mile pickup at ~2:40 min/km (≈4:20 min/mi)
- Cool‑down: 0.5 mi easy jog + stretch

Adjust the distances and paces to match your own training zones using the Pacing app.

Closing Note

Give this 2‑hour steady run a try and tweak the pace or gel timing to suit your needs. It’s a solid foundation for the marathon weeks ahead—customise it in the Pacing app and keep building that confidence! 🚀