Andy's Long Run Tempo

Workout - Andy's Long Run Tempo

• 40min @ 8'00''/mi
• 4 lots of:
  • 7min 30s @ 5'45''/mi
  • 1min @ 7'00''/mi
• 30min @ 8'00''/mi

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Intro: FOD Runner’s video covers marathon fueling and a practical tempo workout. The key takeaways and full workout structure are below. Watch the original for more detail.

Key points:

• A year-long 10% discount code (FODRUNNER) for marathon nutrition on xmiles.
• The featured workout is a Saturday long run for tempo endurance: 40-45 minutes easy, four 7.5-minute intervals at half-marathon pace, and a relaxed finish.
• Fueling: test gels on 18-20 mile runs, take MuleBar energy bars or fruit pulp in the cooldown, and chase sharp-flavoured gels with water to protect your throat.

Workout example:

1. Warm-up: 40-45 minutes at a comfortable easy pace.
2. Tempo intervals: 4 x 7.5 minutes at half-marathon tempo (about 5:45/mi, slowing to about 5:41/mi as fatigue sets in). Keep heart rate around 160-165 bpm.
3. Recovery: 1 minute easy float between each interval.
4. Cooldown: 30-45 minutes easy, optionally sipping MuleBar fruit pulp or an energy bar.

Closing note: try this workout and adjust paces to your fitness in the Pacing app.

References

• MARATHON Fuel DISCOUNT FOR 2022 - The PERFECT Runners CHRISTMAS PRESENT - MUELBAR Fuel | FOD Runner - YouTube (YouTube Video)