Long Run Progression
Workout - Long Run Progression
- 30min @ 6'00''/km
- 3 lots of:
- 12min @ 5'50''/km
- 3min @ 6'00''/km
- 45min @ 6'00''/km
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Intro
Based on “Long Run Workouts For Marathon Training” from The FOD Runner. Here’s what you need. Watch the full video for the complete breakdown.
Key points
- Long-run workouts mix endurance mileage with targeted speed work to build aerobic capacity and mental resilience.
- A few approaches work: front-load easy miles then push the second half, drop in a tempo block in the middle, or use repeated “gap” or marathon-pace intervals.
- Beginners: try 2 mi easy then thirty-second surges in the third mile. This preps you to handle harder intensities when fatigued.
- A standard template: 30 min easy plus 3 x 12 min at half-marathon pace (or slightly faster “gap” pace) plus jog home, about 2 h total.
- As fitness builds, progress to 3 x 30 min at marathon pace to develop speed-endurance.
- Keep overall effort moderate. Lift cadence by about 4-6 steps/min or run 10-20 sec per mile faster than your standard easy pace.
Workout example
Total time: about 2 hours
1) Warm-up: 30 minutes easy (Zone 2, conversational pace)
2) Main set: 3 reps of 12 minutes at "gap" pace, slightly faster than half-marathon pace (about 10-20 s per mile faster than easy pace). Steady effort, hold form on tired legs.
3) Cool-down: easy jog or run for the rest of the 2 hours.Beginner (5 mi total or less):
- 2 mi easy warm-up.
- 1 mi of 30-second fast bursts with 1-minute easy recovery between each.
- Easy jog back to finish.
Closing note Try this and adjust paces in the Pacing app to your training. Endurance plus race-pace intervals preps you for marathon day.
References
- Long Run Workouts For Marathon Training | FOD Runner - YouTube (YouTube Video)