MARATHON TRAINING LONG RUN TIPS | MARATHON RUNNER VLOG #4 - The Welsh Runner

Aug 13, 2025

Intro

This is a quick summary of “MARATHON TRAINING LONG RUN TIPS | MARATHON RUNNER VLOG #4” from The Welsh 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

Nutrition: Eat a high‑carb lunch the day before a long run, then a lighter dinner (like a light dinner before a marathon) to avoid feeling heavy. Breakfast on the day of the run: porridge, banana, and coffee.
Fueling on the run: Bring gels and water, practice the same timing and amounts you’ll use on race day. Start fueling early—don’t wait until you feel depleted.
Gear: Use the race‑day shoes (lighter trainers) on long runs to get used to them. Choose a soft surface for the first 20‑mile run, then add road mileage to adapt to pavement.
Practical tips: Practice your gel‑carrying method (e.g., flip belt or safety‑pin gels inside shorts). Plan a route with easy access to toilets and water.

Workout Example

20‑mile long run (≈32 km) on a flat, soft‑surface route to mimic a flat marathon course.
First half: run on softer terrain to reduce impact.
Later: incorporate some road miles in subsequent long runs to get used to road pounding.
Fuel: take a gel every 45‑60 minutes and sip water regularly; use a flip belt or pinned‑gel method to keep hands free.

Closing Note

Give this 20‑mile long‑run routine a try, adjusting the distance and pace to fit your own training plan in the Pacing app. Happy training, and enjoy the miles ahead!