LAST LONG RUN Before London Marathon 2024 - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of “LAST LONG RUN Before London Marathon 2024” 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

Race‑specific simulation: 9 days out from the marathon, the run mirrors expected London conditions (temperature, trail vs. concrete).
Structure: 50 min easy (moderate) on trails, 25 min at marathon‑pace (or effort if on trails), finish with 15 min easy cool‑down.
Fueling strategy: Use a single gel (Tropics) for the run; save Mortons for race day. No ketones today to keep it simple.
Heart‑rate focus: Keep HR in the 150‑160 bpm zone during marathon‑pace segment; stay in the 150‑160 range overall, which helps gauge effort without over‑reaching.
Mental tip: Keep the ego in check the week before a race—focus on steady effort, not speed, to stay fresh for the upcoming 5K and marathon.

Workout Example

Total duration: ~1 hour 30 min (≈14 mi)

1️⃣ 0‑50 min – Moderate pace on trails (≈6:30‑6:40 min/mi, HR ~150‑160 bpm)
2️⃣ 50‑75 min – Marathon‑pace or effort (≈6:05‑6:10 min/mi, HR 159‑160 bpm). If on trails, treat as effort; on concrete, aim for target marathon pace.
3️⃣ 75‑90 min – Moderate cool‑down (≈6:40‑6:45 min/mi, HR ~150‑160 bpm)

**Fueling:** One Tropics gel (or similar) at the start, then a gel every 30‑45 min if needed; no ketone supplement.

Closing Note

Give this final long‑run a try, adjusting the paces to match your own training zones in the Pacing app. It’s a solid way to sharpen your marathon feel while staying fresh for race day—go for it and enjoy the run! 🚀