FOD Runner's Toughest Long Run

Workout - FOD Runner's Toughest Long Run

• 2.5km @ 5'30''/km
• 20.0km @ 3'45''/km
• 1.0km @ 5'30''/km
• 3.0km @ 3'40''/km
• 2.0km @ 3'35''/km
• 1.0km @ 3'30''/km
• 2.5km @ 5'30''/km

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Intro

Want to take on one of the toughest long runs around? The FOD Runner recently posted a workout that’s genuinely brutal. Here’s what it looks like and how to run it yourself.

Key points

• Workout structure: three blocks at marathon pace, 8 km, then 7 km, then 5 km, followed by three shorter pushes at rising intensity: 3 km, 2 km, 1 km. Total is around 24 miles (38 km).
• Pacing: the marathon-pace sections hold around 6:02 min/mi (3:45 min/km). The final three segments drop to 5:57, 5:51, and 5:44 min/mi as the effort ramps.
• Fueling approach: this run goes fasted, with gel packs every 30 to 45 minutes. The point is twofold: dial in race-day fueling without eating beforehand, and prove to yourself you can hold hard paces on gels alone.
• Terrain variety: spend the opening 8 km on rolling terrain, then shift to a flatter industrial loop for the later stretches (where wind comes into play). Drop in 1 km recovery jogs between the major blocks so the legs don’t seize up.
• The mental side: discomfort is the teacher. When wind and fatigue converge in the closing sections, you learn what it actually takes to hold pace and focus.

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: 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.

Swap distances to miles or kilometers as needed, and adjust paces to match your own marathon goal.

Closing note

Try it and see how your body handles a marathon-paced long run capped with speed. The Pacing app lets you dial in segments and speeds to fit your targets.

References

• HARDEST Long Run Workout I Have Ever Done (BRUTAL) - YouTube (YouTube Video)