Marathon Training | Long Run Benefits | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Marathon Training | Long Run Benefits 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 base and boost VO₂‑max by keeping you in the lower end of your heart‑rate zone.
Progressive mileage (e.g., 10 mi → 11 mi → 12 mi, or a ~10 % increase every other week) helps the body adapt without injury.
Consistent weekly long runs of 15–18 mi become the “new normal” for marathoners.
Fuel and hydration are critical: carry at least two gels and electrolyte fluid for runs over 15 mi; avoid running on an empty stomach.
If you feel light‑headed or hypoglycaemic, take a gel immediately – it can be the difference between finishing and quitting.

Workout Example

Weekly Long Run – Target 15–18 mi (≈ 24–29 km) at an easy, aerobic pace (≈ 65‑75 % of max HR).
Progression – Start with 10 mi, add 1 mi each week, or increase total weekly mileage by ~10 % every other week.
Fuel – For runs >15 mi, carry 2 × energy gels (≈ 20‑30 g carbs each) and an electrolyte bottle or handheld flasks.
Hydration – Sip fluid regularly; aim for ~150‑250 ml per hour depending on conditions.
Optional Hill Work – If you choose to add hills, keep them short and easy; the host advises hills can be “horrible” for long‑run fatigue.

Closing Note: Try this long‑run structure this weekend, adjust the distance and pace to fit your current fitness, and use the Pacing app to customise the paces for your own training. Keep it consistent, stay fueled, and watch your aerobic base grow – you’ll be ready for race day in no time! (Don’t forget to watch the full video for more insights.)