Progressive Marathon Long Run

Workout - Progressive Marathon Long Run

• 12min @ 9'00''/mi
• 8min @ 7'00''/mi
• 1min @ 8'30''/mi
• 6min @ 7'00''/mi
• 1min @ 8'30''/mi
• 8min @ 7'00''/mi
• 10min @ 8'30''/mi
• 30min @ 6'50''/mi
• 12min @ 9'00''/mi

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Intro: “Long Run WORKOUT - 17 Weeks Until London Marathon” from The FOD Runner is a great resource. This breakdown covers the main parts so you can start training right away. Watch the full video for complete instructions.

Key points:

• A 30-minute progressive run flows into an easy jog, then a 30-minute steady run. The whole session is just over 90 minutes.
• The tempo work splits into 8-min, 6-min, 8-min blocks at hard effort (roughly 6:59-7:00 per mile), with 1-minute easy jogs between each.
• Then an easy 10-minute jog (around 6:30 per mile) before the 30-minute steady portion (about 6:50 per mile).
• The course is two ~6.5-mile loops on trail and road. The natural hills work well for tempo.
• Warm up properly, fuel beforehand (about 200 g carbs and 200 ml water), and watch heart rate to keep effort consistent in wind or rain.

Workout example:

1. Warm-up: easy 5-10 minute jog with a few light strides.
2. Progressive tempo: 8 min at tempo, 1 min easy jog, 6 min at tempo, 1 min easy jog, 8 min at tempo.
3. Cool-down: 10 minutes easy.
4. Steady run: 30 minutes at a hard-but-sustainable pace, slightly easier than the tempo blocks.
5. Optional: brief easy jog or walk for active recovery.

Total time about 95 min.

Practical tips:

• Use the 1-minute easy jogs between tempo segments to flush out lactate.
• Scout the looped course so the hills land where you want them. Tempo on flat, climb on the final interval.
• Eat beforehand (about 200 g carbs and 200 ml water) and sip small amounts during the run.
• Watch heart rate. Dial back the pace if it gets too high.
• Wind and rain will require pacing adjustments. The video shows this clearly.

Closing note: try this session, adjusting paces to your fitness in the Pacing app. You’ll build solid mileage without overdoing it.

References

• Long Run WORKOUT - 17 Weeks Until London Marathon - YouTube (YouTube Video)