Long Runs On Tired Legs Are ESSENTIAL | 5 Weeks Out from Valencia Marathon - Ben Is Running

Aug 13, 2025

Intro

This is a quick summary of Long Runs On Tired Legs Are ESSENTIAL | 5 Weeks Out from Valencia Marathon from Ben Is Running. 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

Marathon‑pace on tired legs is the core stimulus: after a hard training week, run the final 5 km at your target marathon pace while your legs are already fatigued.
Long‑run structure: 30 km at a steady, aerobic pace (≈4:15 min/km) followed by a 5 km marathon‑pace pickup.
Fueling: practice taking three gel packs (or your preferred carbohydrate gel) evenly spaced during the run to test stomach tolerance.
Progressive long runs: start at a comfortable steady effort and gradually introduce earlier marathon‑pace pickups (e.g., at 20 km) in future weeks to make the run more specific.
Gear & comfort: dress for the weather, use a light wind‑jacket, and keep a short‑sleeve shirt for the final fast segment.

Workout Example

Segment	Distance	Pace	Notes
Warm‑up	2 km	easy	Get the legs moving, focus on form.
Main steady run	30 km	~4:15 min/km (zone 2)	Keep heart rate around the top of zone 2 (~150 bpm).
Marathon‑pace pickup	5 km	Target marathon pace (≈3:20‑3:30 min/km for Valencia)	Run on tired legs; aim for consistent effort.
Cool‑down	2 km	easy	Stretch and hydrate.

Practical tips

Run the 5 km pickup after you’ve already logged 30 km; the fatigue will make the pace feel harder, which is exactly the training stimulus you want.
Use three gel packs (e.g., one every 10 km) to practice fueling and avoid gastrointestinal upset.
If you’re not at the exact marathon pace yet, aim for a pace that feels “hard but sustainable” – you’ll get a better sense of effort as you get closer to race day.
In future weeks, start the marathon‑pace segment earlier (around 20 km) and gradually increase the fast portion to build confidence.

Closing Note

Give this long‑run workout a try this weekend, adjust the paces to match your own target marathon pace in the Pacing app, and feel the confidence of running marathon‑pace on tired legs. Happy running, and see you on the road!