Fast-Finish Long Run
Workout - Fast-Finish Long Run
- 15min @ 6'30''/km
- 13.0km @ 5'30''/km
- 3.0km @ 5'00''/km
- 10min @ 6'30''/km
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From Lee Grantham’s How To Increase Your Long Run: Essential Tips for Distance Runners, here are the key takeaways you can start using right away. The full video has more detail if you want it.
Key points
- Build your aerobic foundation with weekly long runs in zone 1-2 (conversational pace), supported by a mid-week interval session.
- Build distance incrementally, roughly 2-3 km (1-2 mi) each week, and slot in a recovery week every 3-4 weeks to keep your legs fresh.
- Schedule your long run once weekly, ideally on a weekend when you have time for it.
- Take in 80-100 g of carbohydrates per hour on long runs (roughly 3-4 gels or a sports drink) and practice this fueling approach during training.
- Test your race gear (shoes, socks, sunglasses, Vaseline) and trial your race-day nutrition plan (bananas, water, etc.) on long training runs.
Workout example
- Base week: begin with your current longest distance (e.g., 10 mi / 16 km) at a comfortable conversational pace (zone 1-2).
- Building up: each week, add 2-3 km (1-2 mi):
- Week 1: 10 mi (16 km)
- Week 2: 12 mi (19 km)
- Week 3: 14 mi (22 km)
- Week 4: step-back to 10 mi (16 km) for recovery.
- Marathon training cycle: progress through 25 km, 30 km, 35 km, then scale back to 20-25 km in week four.
- Fueling strategy: aim for 80-100 g carbs per hour (3-4 gels or 500 ml of a 32 g carb drink) and rehearse the exact nutrition and hydration plan you’ll use on race day.
Closing note
Take this approach and adjust the distances and pacing in your app settings, and you’ll build the endurance you’re after.