Mile On, Mile Off Long Run
Workout - Mile On, Mile Off Long Run
- 15min @ 6'00''/km
- 4 lots of:
- 1.6km @ 4'40''/km
- 1.6km @ 6'00''/km
- 17min 30s @ 6'00''/km
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Breakdown of Improve Your Long Runs To Run a FASTER Marathon (Explained) from The FOD Runner. Worth watching in full. We’re pulling out the core ideas so you can get started.
Key points
- Structure your progression in 3-week blocks: add a few minutes (or miles) each week for two weeks, then scale back the third week and finish with a harder effort segment (about 5 minutes at higher intensity).
- Extend your longest run progressively: 45 minutes to 60 to 90 to 2+ hours, repeating this pattern.
- Add intensity at the end. Finishing the last 5-10 minutes harder makes the easy portion feel more comfortable.
- Use mid-week sessions: fast-finish runs, mile-on-mile-off repeats, and “sandwich” workouts (hard → short jog → harder → jog → hard).
- Advanced: include specific paces (marathon pace, half-marathon pace, 10K pace) within your long run.
Workout example (adjust paces in the Pacing app)
- Beginner progression: two weeks at increasing duration, then a lighter week with a harder finish:
- Week 1-2: 45 min easy, adding 5 min weekly (50, then 55, then 60 min).
- Week 3: back to 45 min easy + 5 min hard at the close.
- Long run with a hard finish: after 60 minutes easy, add a harder segment:
- 60 min easy, then 15-30 min at harder effort (no specific pace required).
- Mile-on-mile-off (intermediate):
- 15 min easy, then 1 mi hard / 1 mi easy repeated 3-5 times, then 15-20 min easy to close.
- Sandwich workout (intermediate to advanced):
- 10 min hard, 2 min jog, 5 × 2 min harder efforts, 2 min jog, 10 min hard, easy finish.
- Goal-pace long run (marathon block):
- 30 min easy, 1 hour at marathon pace, 1 hour easy.
- Or 30 min easy, 30 min at half-marathon pace, 2 min at 10K pace, then repeat.
Closing note Work through these long-run progressions and adjust durations and paces in the Pacing app. Range and marathon fitness build together. Watch the full video for context and motivation.