Long Run Fartlek

Workout - Long Run Fartlek

• 0.0mi @ 10'15''/mi
• 5 lots of:
  • 4min @ 8'45''/mi
  • 4min @ 10'15''/mi
• 0.0mi @ 10'15''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/long-run-fartlek-889630a3

Don’t have the app? Copy the reference above,
to import the workout after you install it.

StrengthRunning published a good video on spicing up long runs. Watch it for the nuances. Here’s the breakdown to start this week.

Key points

• Long runs don’t have to be a monotonous slog at a single pace. Further into training you can mix in quality segments.
• Early in a plan, keep long runs mostly easy (at least 50% of the distance). Later, add goal-marathon pacing, rolling hills, or brief speed surges.
• Four approaches to structure a long run:
  1. Straight easy run: steady, comfortable pace throughout.
  2. Marathon-pace segments: 3-10 miles at goal marathon pace, either leading off or tacked on toward the end.
  3. Hill-focused run: pick a course with mixed elevation (large climbs, small ones, steep, rolling). Hold easy-run effort across the terrain.
  4. Workout-style long run: drop a fartlek or track-style circuit into an 18-19-mile run (one mile at 5K pace, then 800 m easy jog).
• Smart approach: when you include harder miles, keep everything else comfortable and aerobic.

Workout example (set the paces to your own)

10-mile long run (example) - total distance in miles

1-3 mi - easy pace (your normal long-run pace, e.g., 10:15/mi)
4-6 mi - marathon-pace segment (goal marathon pace, e.g., 8:30/mi)
7-10 mi - easy pace to finish

Hilly variation: same 10 miles on a course with elevation, holding easy-run effort but focusing on solid form up and down.

Closing note Pick a version you like and adjust your pacing in the Pacing app to your fitness. Switching things up keeps the miles fresh.

References

• Long Runs DON’T Have to be Boring! How to Spice Up Your Next Long Run - YouTube (YouTube Video)