Marathon Dress Rehearsal
Workout - Marathon Dress Rehearsal
- 50min @ 4'05''/km
- 25min @ 3'47''/km
- 15min @ 4'10''/km
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Intro
The FOD Runner walks through the final long run before London 2024 in “LAST LONG RUN Before London Marathon 2024”. The key details are below so you can apply this session to your training. Watch the full video for the complete picture.
Key points
- Race-specific simulation: nine days before the marathon, this workout mimics what you’ll face in London. Terrain and temperature are part of the plan.
- Structure: 50 minutes moderate on trails, then 25 minutes at marathon pace (or perceived effort if you’re on trails), then 15 minutes easy recovery.
- Fueling: one gel (Tropics works well) and save the Mortons for race day. Skip ketone supplements today to keep it simple.
- Heart rate: aim for 150-160 bpm during the marathon-pace segment. Staying in that band gives you honest feedback on effort without overcommitting.
- Mental tip: don’t chase speed in race week. Hold steady effort and arrive fresh for both the 5K and the marathon.
Workout example
Total duration: about 1 hour 30 min (about 14 mi)
1) 0-50 min - moderate pace on trails (about 6:30-6:40 min/mi, HR ~150-160 bpm)
2) 50-75 min - marathon pace or equivalent effort (about 6:05-6:10 min/mi, HR 159-160 bpm). On trails, think in terms of effort. On pavement, aim for your goal marathon pace.
3) 75-90 min - moderate cool-down (about 6:40-6:45 min/mi, HR ~150-160 bpm)
Fueling: Tropics gel (or similar) to start, then another every 30-45 minutes if needed. Skip the ketone supplement.Closing note
Adjust these paces to your training zones in the Pacing app and get out there. You’ll sharpen your race-specific feel and stay fresh.
References
- LAST LONG RUN Before London Marathon 2024 - YouTube (YouTube Video)