FOD Runner's Foundational Long Run

Workout - FOD Runner's Foundational Long Run

• 0.0mi @ 11'15''/mi
• 0.0mi @ 10'08''/mi
• 0.0mi @ 11'45''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/fod-runners-foundational-long-run-b5033010

Don’t have the app? Copy the reference above,
to import the workout after you install it.

A summary of “Marathon Training | Long Run Benefits” from The FOD Runner. A recommended watch that breaks down a workout you can start this weekend. Watch the full video for the complete picture.

Key points

• Long runs in the lower heart-rate zone build the aerobic base and lift VO2-max.
• Increase mileage gradually: 10 mi, 11 mi, 12 mi, or about 10% to your weekly total every other week. Your body needs time to adjust.
• A weekly long run of 15-18 mi becomes your baseline.
• Nutrition and hydration matter: at least two gels and an electrolyte drink for any run past 15 mi. Don’t skip eating beforehand.
• Lightheaded or spotting signs of low blood sugar? Take a gel now. It can mean the difference between finishing strong and hitting the wall.

Workout example

1. Weekly long run: target 15-18 mi (about 24-29 km) at easy aerobic effort (about 65-75% of max HR).
2. Building distance: start at 10 mi and add 1 mi each week, or grow your weekly total by about 10% every other week.
3. Fuel strategy: for runs beyond 15 mi, bring 2 energy gels (roughly 20-30 g carbs each) and an electrolyte bottle or handheld flasks.
4. Fluids: drink steadily, roughly 150-250 ml per hour depending on climate and effort.
5. Hills optional: keep them short and easy. The host notes hills can be “horrible” if they drain you during a long run.

Closing note: try this structure this weekend and dial in the distance and pace for your fitness. Use the Pacing app to set target paces. Watch the full video for additional coaching insights.

References

• Marathon Training | Long Run Benefits | FOD Runner - YouTube (YouTube Video)