Last Long Run - 18 Miles - CIM Training - kofuzi

Aug 13, 2025

Quick Summary

This is a quick summary of “Last Long Run - 18 Miles - CIM Training” from the kofuzi channel. 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

The workout is split into two parts: 10 mi at a steady, slightly faster‑than‑easy pace (about +1 min slower than marathon pace) followed by 8 mi at true marathon pace.
Target paces: ~7:55 / mi for the first 10 mi (≈ +1 min slower than marathon) and ~6:50 / mi for the marathon‑pace segment (the runner actually hit 7:43 / mi and 6:43 / mi respectively).
Use the workout to gauge fitness before a race – the author felt confident for CIM after this run.
Practical tips: take a gel and extra fluids before the marathon‑pace portion, monitor heart‑rate (≈165 bpm) and power (≈200 W) to stay in marathon zone.

Workout Example

Total distance: 18 mi (29 km)

1️⃣ 0‑10 mi – “steady‑fast” pace: ~7:55 / mi (about 1 min slower than marathon pace)
   • Keep effort comfortable but a bit quicker than your everyday easy run.
   • Hydrate and take a gel around mile 9 before the marathon‑pace block.

2️⃣ 10‑18 mi – Marathon‑pace effort: ~6:50 / mi (aim for 6:40‑6:50 / mi)
   • Stay relaxed; monitor HR around 165 bpm and power ~200 W.
   • If you feel strong, you can push a few seconds faster, but keep below threshold (≈170 bpm).

Feel free to adjust the paces to match your own marathon goal using the Pacing app.

Closing Note

Give this two‑part long run a try this week – it’s a solid way to sharpen marathon‑pace confidence while still keeping some easy mileage. Customize the paces for your own goal and track it in the Pacing app. Good luck, and enjoy the miles!