Segmented Marathon Long Run

Workout - Segmented Marathon Long Run

• 5.0km @ 6'36''/km
• 15 lots of:
  • 1.0km @ 5'30''/km
  • 200m @ 6'36''/km
• 5.0km @ 6'36''/km

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Intro: Here’s a condensed summary of Lee Grantham’s video How to Stay Motivated for Long-Distance Running. The key takeaways are pulled out so you can apply them right away. Watch the full video for the complete picture.

Key points

• Split long runs into sections with distinct intensities to keep your head in the run.
• Use pace zones: easy runs roughly 20% slower than marathon pace, faster sections about 10% faster than marathon pace.
• Add 1 km repeats at marathon pace with 200 m recovery jogs to build endurance and burn more calories.
• Practice fueling and mental strategies in training so race day feels routine.

Workout example

Total distance: ~25 km (~15.5 mi)

1. 5 km easy. About 20% slower than marathon pace (for example, if marathon = 4:00/km, easy ~4:48/km).

2. 15 km main set, pick one:
   - 15 km at marathon pace -10% (about 10% faster, for example 3:36/km), or
   - 15 x 1 km at marathon pace with 200 m easy jog between repeats.

3. 5 km cool-down. Easy pace (~20% slower).

Match paces to your marathon target and use the Pacing app to set the intervals.

Closing note: Try this segmented long-run workout and adjust paces in the Pacing app to your fitness.

References

• How to Stay Motivated for Long-Distance Running - YouTube (YouTube Video)