Race-Pace Finisher

Workout - Race-Pace Finisher

• 12min @ 7'00''/km
• 6.5km @ 6'00''/km
• 3.5km @ 5'00''/km
• 12min @ 7'30''/km

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Based on Lee Grantham’s video “Long Run Secrets: Why Distance Isn’t Everything”, here’s the breakdown and how to start using it today. The video is worth a watch for the full version.

Key points

• Specific long runs beat generic ones. Train them at or near goal race pace rather than just easy.
• Run a percentage of race distance. Aim for 20-30% of your target race distance (for example, 20-25 km for a 100 km race) at race pace.
• Add race-pace finishes and hill work. Finish each long run with a solid segment at race pace, and include climbs and descents that match your course.
• Build in 4-6 long runs over 3-6 weeks. Gradually extend the distance while holding target pace.
• Test your pace first. Use a shorter marathon or 50 km race to verify you can hold the pace over the full distance.

Workout example (from Lee’s 100 km progression):

1. 6 x 20-25 km runs at target race pace (about 4 min/km for a 100 km race), 20-25% of race distance.
2. 2 x 30 km runs at the same pace, with 5 km of climbing and 5 km of descending to replicate the course.
3. 1 x 42 km marathon four weeks out, at about 3:43/km (about 6 min/mi), to assess endurance at race pace.
4. Race-pace finish on the last 5-10 km of each long run to train running fast when fatigued.

Practical tips

• Long runs go best with a rest day before and an easy day after.
• Use a GPS watch or the Pacing app to lock in the pace for each segment.
• For marathon training, long runs are 35-40% of race distance (roughly 15-18 km) at marathon pace.
• After a hilly long run, watch your heart rate and effort, and refine upcoming hill repeats based on what you see.

Closing note: pick one of these long-run sessions this week, adjust the distances and paces to your goals, and log it in the Pacing app.

References

• Long Run Secrets: Why Distance Isn’t Everything - YouTube (YouTube Video)