HARDEST Long Run Workout I Have Ever Done (BRUTAL) - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of HARDEST Long Run Workout I Have Ever Done (BRUTAL) 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

Workout layout: 8 km, 7 km, 5 km at marathon pace, then 3 km, 2 km, 1 km at a faster‑than‑marathon effort. Total distance ≈ 24 mi (≈ 38 km).
Pacing: Marathon pace was about 6:02 min/mi (≈ 3:45 min/km). The faster finish sections dropped to 5:57 min/mi, 5:51 min/mi, and 5:44 min/mi respectively.
Fueling strategy: Ran on an empty stomach, relying on gel packs every 30‑45 min. The goal was to practice race‑fuel timing and prove you can still hit paces without a pre‑run meal.
Terrain tricks: Used a loop with hills for the first 8 km, then moved to a flatter industrial estate for the later, wind‑exposed miles. Short “float” jogs (≈ 1 km) were inserted between the blocks to keep legs moving.
Mental tip: Embrace the discomfort – the hardest sections teach you how to stay focused when wind and fatigue hit.

Workout Example

Warm‑up: 1–2 mi easy

Block 1 – Marathon‑pace effort
- 8 km (5 mi) at ~6:02 /mi
- 7 km (4.3 mi) at ~6:02 /mi
- 5 km (3.1 mi) at ~6:02 /mi

Float (recovery jog) 1 km (0.6 mi) easy

Block 2 – Faster finish
- 3 km (1.9 mi) at ~5:57 /mi
- 2 km (1.2 mi) at ~5:51 /mi
- 1 km (0.6 mi) at ~5:44 /mi

Cool‑down: 2 mi easy

Fuel: Take a gel every 30‑45 min (or as tolerated). If you prefer a pre‑run bite, add a light carb snack 60 min before starting.

Feel free to adjust the distances to kilometers or miles based on your training plan and swap the paces for your own marathon goal pace.

Closing Note

Give this brutal long‑run a try and see how your body handles marathon‑pace mileage followed by a speed‑finish. You can easily customise the segments and paces in the Pacing app to match your own targets. Happy training – you’ve got this!