Fatigue-Simulation Long Run
Workout - Fatigue-Simulation Long Run
- 5.5km @ 6'20''/km
- 4 lots of:
- 12min @ 7'50''/mi
- 2min 30s rest
- 4.0km @ 6'50''/km
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Intro
Here’s a breakdown of “Leaving No Stone Unturned During Marathon Training” from The FOD Runner. It’s worth watching for anyone serious about race prep. This guide shows how to apply the key takeaways today. Watch the full video for the complete picture.
Key points
- Recovery: stretch and foam-roll after tough runs, hitting legs and back. A lacrosse ball works well for tender shoulders and flanks. Sundays are full-body stretch day. Hit hip flexors, back, pecs, and shoulders.
- Post-run nutrition: get protein and carbs in straight after running, with water and electrolytes. Vegetarian athletes can lean on quick options (boiled corn and chicken in a wrap). Give yourself an hour before sleep.
- Strength and conditioning: prioritise back and core to support form and hold strong through the final miles. If you have a desk job, add extra back work to counter the sitting.
- Race-fatigue simulation: long runs with embedded hard efforts replicate race conditions and fatigue. Use them to test fueling.
Workout example
Long-run workout (mid-plan)
- Distance: start with an 18-mile run, or shift toward 3 x 30-minute hard blocks as the plan matures.
- Structure: after warming up with easy miles, do 4 x 12-minute pickups at marathon pace plus 10-15 seconds per mile, with 2-3 minute recovery jogs between.
- Progression: later in the block, swap the 4 x 12-minute reps for 3 x 30-minute blocks. That’s roughly 90 minutes of hard effort packed into one long run.
- Fueling: test your race-day strategy (gels, sports drinks) on the hard stretches.
Closing note
Try all four elements this week: post-run mobility, protein and carbs after running, back work, and a long run with hard sections. Dial in your paces in the Pacing app to your fitness.