Improve Your Long Runs To Run a FASTER Marathon (Explained) - The FOD Runner

Aug 13, 2025

This is a quick summary of Improve Your Long Runs To Run a FASTER Marathon (Explained) 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

Build long‑run time in 3‑week cycles: two weeks add a few minutes (or a few miles) to your total time on feet, then the third week drops back a bit and ends with a fast finish (e.g., 5 min at a harder effort).
Gradually increase the longest run from 45 min → 60 min → 90 min → 2 h + by repeating this pattern.
Add quality: final 5‑10 min at a harder effort (no exact pace needed) to make the previous easy time feel easier.
Intermediate workouts include fast‑finish runs, mile‑on‑mile‑off repeats, and “sandwich” workouts (hard effort – short jog – harder effort – jog – hard).
Advanced phase introduces specific goal paces (marathon pace, half‑marathon pace, 10K pace) in the long run to improve efficiency and capillary development.

Workout Example (adaptable to your own paces in the Pacing app)

Beginner progression – 2 weeks at a new longest duration, 3rd week drop back with a 5‑min faster finish:
- Week 1‑2: 45 min easy → add 5 min each week (50 min, 55 min, 60 min).
- Week 3: drop back to 45 min easy + 5 min hard at the end.
Fast‑finish long run – after a comfortable 60‑min easy run, add a harder segment:
- 60 min easy, then 15–30 min at a harder effort (e.g., “hard” effort, not a specific pace).
Mile‑on‑Mile‑Off (for intermediate runners):
- 15 min easy, then repeat 1 mi hard / 1 mi easy 3‑5 times, finish with an extra 15‑20 min easy.
Sandwich workout (for intermediate/advanced):
- 10 min hard, 2 min jog, 5 × 2 min harder, 2 min jog, 10 min hard, then easy to finish.
Advanced goal‑pace long run (marathon block):
- 30 min easy, 1 h at marathon pace, finish with 1 h easy.
- Or 30 min easy, 30 min at half‑marathon pace, 2 min at 10K pace, repeat.

Closing Note Give these progressive long‑run ideas a try and tweak the times or paces to match your current fitness using the Pacing app. You’ll see your comfort zone expand and your marathon speed improve. Happy running, and don’t forget to watch the full video for more details and inspiration!