Long Run WORKOUT At 2:52 Marathon Pace Ft @TheWelshRunner - YouTube - The FOD Runner
Intro: This is a quick summary of Long Run WORKOUT At 2:52 Marathon Pace Ft @TheWelshRunner 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:
- The run is a 2‑hour (≈2 h) long run on rolling trails, primarily steady‑effort with a 15‑minute tempo block in the middle.
- Tempo work is structured as 5 × 3‑minute intervals at a hard‑tempo effort, sandwiched by easy running.
- Fueling strategy: two marathon‑pace gels (one every 45 min) plus 150 ml of a 50‑g‑carb sport drink in a flask; aim for regular carb intake to avoid late‑run fatigue.
- Effort is guided by feel rather than strict pace because of trail undulation; use perceived effort for the steady sections and push harder for the tempo intervals.
Workout Example:
- Warm‑up: 10–15 min easy on trail.
- Tempo Block (≈15 min total):
- Run 3 min at a hard‑tempo effort (≈10‑12 RPE).
- Recover 2 min easy.
- Repeat 5 times (total 5 × 3 min hard, 4 × 2 min easy).
- Cool‑down: Return to steady, easy effort for the remainder of the 2‑hour run.
- Fuel: Take a gel at 45 min, then another at 90 min; sip the 150 ml sport drink every 30 min.
Closing Note: Give this trail‑tempo long run a go and tweak the intervals or gel timing to match your own marathon‑pace goals. You can easily customize the paces and fuel plan in the Pacing app – happy running, and enjoy the extra strength you’ll build for race day!
References
Workout - Trail Endurance & Tempo Long Run
- 15min @ 6'30''/km
- 30min @ 6'00''/km
- 5 lots of:
- 3min @ 4'45''/km
- 2min @ 7'00''/km
- 35min @ 6'00''/km
- 15min @ 7'00''/km
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