Trail Endurance & Tempo Long Run
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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Intro: Here’s “Long Run WORKOUT At 2:52 Marathon Pace Ft @TheWelshRunner” from The FOD Runner, distilled into the actionable bits. Solid ideas in the video. Here’s what you need to run it today. Watch the full version for the context.
Key points:
- A 2-hour run on rolling terrain at steady effort, with a 15-minute tempo segment midway through.
- The tempo block is 5 x 3-minute surges at hard-tempo intensity with recovery jogs between.
- Fuel with two marathon-pace gels: one at 45 min and one at 90 min. Plus 150 ml of a 50 g carb sport drink in a flask. Regular carbs prevent the energy dip near the finish.
- On rolling trail, go by feel instead of pace targets. Lift effort for the tempo bursts and keep it conversational during the steady phases.
Workout example:
- Warm-up: 10-15 min easy on the trail.
- Tempo block (about 15 min total):
- 3 min at hard-tempo effort (about RPE 10-12).
- 2 min easy recovery.
- Repeat 5 times (5 x 3 min hard, 4 x 2 min easy).
- Cool-down: relaxed, steady tempo for the rest of the 2-hour run.
- Fuel: gel at the 45-min mark and again at 90 min. Sip small amounts of the 150 ml sport drink every 30 min.
Closing note: try this trail-tempo session and adjust the intervals or fueling to your marathon-pace targets. The Pacing app makes it simple to modify paces and fueling.