HUGE 23 Mile NEGATIVE SPLIT Long Run (2:35 MARATHON PACE) - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of HUGE 23 Mile NEGATIVE SPLIT Long Run (2:35 MARATHON PACE) 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

Negative‑split long run: start easy, then progressively speed up to marathon pace and finish slightly slower. This strategy of finishing stronger than you start is a hallmark of smart racing, not just for the marathon but for shorter distances, too. You can see how this applies to other events in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Pacing plan: 10‑12 miles at a comfortable steady pace, followed by 8‑10 miles at target marathon pace (≈2:35 /mi), then a relaxed cool‑down.
Wind & weather strategy: use sheltered sections of the loop to maintain pace when it’s windy; stay flexible with effort.
Fueling tip: a solid breakfast plus a caffeine/ketone shot helped sustain energy for the marathon‑pace segment.
Heart‑rate awareness: average HR stayed around 150 bpm during the hard portion, showing it’s doable for seasoned marathoners.

Workout Example

Warm‑up / Steady – 10‑12 miles at an easy, conversational pace (around 6:40‑6:45 /mi).
Marathon‑pace block – 8‑10 miles at target marathon pace, aiming for a negative split (≈2:35 /mi). Try to keep each mile slightly faster than the previous one if conditions allow. This block is a fantastic way to build stamina and mental toughness, acting as one long, hard interval. To better understand the benefits of this structure, explore our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Cool‑down – 2‑3 miles easy (≈6:30‑6:40 /mi) to finish the 23‑mile total.

Adjust the mileage and paces to match your current fitness level using the Pacing app.

Closing Note

Give this negative‑split long run a try and feel the confidence boost of hitting your marathon pace in training. Customize the distances and paces to suit your own schedule, log it in the Pacing app, and keep building toward a strong marathon debut! While this workout is phenomenal for building endurance, a well-rounded plan benefits from variety. If you’re also looking to sharpen your raw speed, consider incorporating different workouts detailed in our guide on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.