Marathon Paced Long Run | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of Marathon Paced Long Run 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

Warm‑up & cool‑down: 2.5 mi easy warm‑up, then 10‑plus mi at marathon‑pace effort on a hilly loop, finishing with about 3.5 mi easy cool‑down (≈ 17 mi total).
Hill strategy: run the downhills a little faster (≈ 6:30 min/mi), take the uphills easy (≈ 8:00 min/mi), and aim for an overall marathon‑pace split around 6:45‑6:50 min/mi.
Pacing goal: try to stay under a 6:50 min/mi marathon pace, with the aim of eventually hitting sub‑6:40 min/mi on the downhills and keeping the uphills comfortable.
Practical tip: use the hills to practice marathon pacing – push a bit on the downhills, recover on the uphills, and keep the final undulating section at a steady target pace.

Workout Example

2.5 mi   Easy warm‑up (easy conversational pace)
10 mi   Loop (repeat 1½‑2×):
  - 2 mi downhill @ ~6:30 min/mi (run a bit harder)
  - 1.5 mi uphill   @ ~8:00 min/mi (easy effort)
  - 2 mi rolling/undulating @ ~6:40‑6:45 min/mi (steady marathon pace)
3.5 mi   Cool‑down (easy pace)

Adjust the distances and paces to match your own marathon goal pace. Use the Pacing app to customise the paces for your fitness level.

Closing Note

Give this hill‑focused marathon‑pace run a try, tweak the paces to fit your own goal, and keep building confidence for race day. You’ve got this—happy running! 🚀