Marathon Pace Simulation Long Run

Workout - Marathon Pace Simulation Long Run

• 12min @ 12'00''/mi
• 0.0mi @ 9'00''/mi
• 0.0mi @ 8'00''/mi
• 12min @ 12'00''/mi

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Quick summary

Here’s what you need to know about “Last Long Run - 18 Miles - CIM Training” from the kofuzi channel to run it yourself. Watch the full video for all the details.

Key points

• Two parts: 10 miles at a controlled pace (roughly 1 minute slower than marathon pace), then 8 miles at true marathon pace.
• Target paces: about 7:55/mi for the first 10 miles and 6:50/mi for the marathon segment. The runner hit 7:43/mi and 6:43/mi in practice.
• This long run is a fitness checkpoint. It gave the runner confidence heading into CIM.
• Fuel smartly: take a gel and extra fluids around mile 9, before the harder section. Watch heart rate (about 165 bpm) and power (roughly 200 W) to stay locked into marathon pace.

Workout example

Total distance: 18 mi (29 km)

1) 0-10 mi - "steady-fast" pace: about 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.

2) 10-18 mi - marathon-pace effort: about 6:50/mi (aim for 6:40-6:50/mi)
   - Stay relaxed. HR around 165 bpm and power around 200 W.
   - If you feel strong you can push a few seconds faster, but stay below threshold (about 170 bpm).

Adjust the paces to your marathon goal in the Pacing app.

Closing note

Try this workout next week. It’s a solid way to build marathon-pace fitness without giving up easy-run volume.

References

• Last Long Run - 18 Miles - CIM Training - YouTube (YouTube Video)