Race Simulation 20-Miler
Workout - Race Simulation 20-Miler
- 0.0mi @ 10'00''/mi
- 0.0mi @ 10'00''/mi
- 0.0mi @ 10'00''/mi
- 0.0mi @ 8'30''/mi
- 0.0mi @ 12'00''/mi
- 0.0mi @ 12'00''/mi
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Intro
A breakdown of The Welsh Runner’s marathon long-run vlog. The key takeaways to apply today. Watch the full video for context and tips.
Key points
- Nutrition: a high-carb lunch the day before tops up glycogen. Keep dinner light. The morning of, simple carbs work: oatmeal, banana, coffee.
- Fueling on the run: pack gels and water, rehearsing the exact amounts and intervals you’ll use on race day. Start fueling before fatigue sets in.
- Gear: train in your race-day shoes (usually lighter) to break them in. Start long runs on soft surfaces to limit impact, then add road sections later to adjust to pavement.
- Practical tips: test how you’ll carry gels (safety pins through shorts or a flip belt both work). Pick a route with toilets and water access.
Workout example
- 20-mile long run (around 32 km) on flat, forgiving terrain to match a flat marathon.
- First half on softer surfaces to limit impact stress.
- Layer in road sections in later long runs to adapt to pavement.
- Fuel and hydration: a gel every 45-60 minutes and water regularly. A flip belt or pinned gels keep hands free.
Closing note
Try this 20-mile long run, adjusting distance and pace to your plan in the Pacing app.