LONG RUNS Will Make You RUN FASTER - HERE'S WHY - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of LONG RUNS Will Make You RUN FASTER – HERE’S WHY 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:

Long runs build your aerobic engine, muscular endurance, mental toughness, and give you a perfect platform to practice fueling and hydration.
Different long‑run styles (easy/LSR, steady/moderate, long‑run workouts, race‑pace intervals) target specific adaptations.
The “2‑hour rule” is a useful guideline: aim for 2 – 2 h 45 min long runs for sub‑3‑hour marathoners; cap at ~3 h for slower marathoners and adjust intensity around those runs.
Five practical ways to upgrade your long run this summer:
1. Increase volume – add 5–10 minutes every 2 weeks, hold for 2–3 weeks before adding more.
2. Add surges – 5 × 1‑min or 5 × 2‑min pickups near the end of the run, at a pace a few seconds per km/mile faster than your easy pace.
3. Negative‑split runs – run the second half 5‑10 seconds per km/mile faster than the first half (e.g., easy 30 min, then steady 30 min).
4. Steady/zone‑2 runs – run at a pace roughly halfway between easy and marathon pace (just below LT1) for the bulk of the run.
5. Race‑pace intervals – after a 15‑30 min warm‑up, insert 3‑minute race‑pace efforts (build up to longer intervals) with equal recovery.

Workout Example (Marathon‑specific long run):

Warm‑up: 15 min easy.
Main set (2 h 30 min total):
- 30 min at steady (zone 2, ~½ way between easy and marathon pace).
- 5 × 3‑minute marathon‑pace intervals, each followed by 2‑minute easy recovery.
- Finish with 10 min easy cool‑down.
Total time: ~2 h 30 min (adjust up/down by 5‑10 min based on your training phase).

Closing Note: Give these long‑run tweaks a try this week, customize the paces to fit your own training zones in the Pacing app, and watch your speed and endurance climb. Enjoy the run and keep crushing those goals! 🚀