2-Hour Fast Finish Long Run

Workout - 2-Hour Fast Finish Long Run

• 10min @ 5'30''/km
• 75min @ 4'15''/km
• 15min @ 4'00''/km
• 10min @ 5'30''/km

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Intro

The FOD Runner shared First FAST FINISH 2 HOUR LONG RUN Of Marathon Training. Here’s the workout.

Key points

• Why 2 hours? Twelve weeks from race day, this builds the mental resilience and aerobic fitness for upcoming longer efforts (typically 2 h 15 min).
• Pre-run fuel: chocolate-spread sandwich for quick carbs, caffeinated Ketone IQ shot, gel applied to calves and quads.
• In-run nutrition: pack an emergency gel, consume near mile 8 or before a significant climb to prevent the bonk.
• Pacing: steady pace around 6:35 min/mi (around 4:10 min/km), HR between 144 and 147 bpm.
• Hills: push the uphills hard once the gel kicks in, recover on the downhills.
• Finish with a 4-mile surge at around 2:40 min/km (about 4:20 min/mi).

Workout example

2-hour marathon-prep long run
- Warm-up: 0.5 mi easy jog
- Main set (around 1 h 45 min):
  - Mixed terrain (trails, cycle-track, hills)
  - 6:30 to 6:40 min/mi average
  - HR 140 to 150 bpm
  - Gel around mile 8 (or before a big hill)
- Finish: 4-mile pickup at around 2:40 min/km (around 4:20 min/mi)
- Cool-down: 0.5 mi easy jog plus stretch

Use the Pacing app to scale these distances and paces to your zones.

Closing note

Try this 2-hour steady run and fine-tune pace or gel timing in the Pacing app.

References

• First FAST FINISH 2 HOUR LONG RUN Of Marathon Training - YouTube (YouTube Video)