Negative Split Long Run
Workout - Negative Split Long Run
- 0.0mi @ 8'45''/mi
- 0.0mi @ 7'30''/mi
- 0.0mi @ 9'30''/mi
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Intro
The FOD Runner posted a solid workout recently, a 23 Mile NEGATIVE SPLIT Long Run (2:35 MARATHON PACE). The structure is broken down below so you can run it. The full video has the nuance.
Key points
- Negative-split long run. Start easy, accelerate toward marathon pace, then ease off slightly at the finish. Running the second half faster is how you race smart, whether it’s a marathon, 10K, or 5K. See Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
- Pacing plan. 10–12 miles at a sustainable easy clip; 8–10 miles at marathon goal pace (~2:35/mi); then an easy cooldown. (Note the video uses min/mi notation.)
- Wind and weather. Pick sheltered routes when it’s windy; adjust effort rather than forcing pace in tough conditions.
- Fueling. A hearty breakfast and mid-run caffeine or ketones helped sustain him through the marathon-pace miles.
- HR awareness. During the hard stretch, HR averaged around 150 bpm, manageable for experienced distance runners.
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 marathon target pace (roughly 2:35/mi), each mile slightly faster than the last if conditions allow. For more on structuring these efforts, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Cool-down. 2–3 easy miles (around 6:30–6:40/mi) to reach the 23-mile total.
Match distances and paces to your current fitness. Log runs in the Pacing app to track progress.
Closing note
Run this negative-split workout to see whether marathon pace is sustainable over 23 miles. Customize the mileage and tempos to your calendar. Long runs build the aerobic base; speed work matters too, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time for turnover.