The Final Marathon Long Run

Workout - The Final Marathon Long Run

• 12min @ 6'00''/km
• 35.0km @ 5'00''/km
• 10min @ 6'30''/km

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Intro

Seth James DeMoor’s “Marathon Training plan: the final Long Run” is a practical framework for pre-race prep. The workout is below so you can put it into action today. Watch the full video for gear and strategy.

Key points

• 15-16 days from Amsterdam. The final long run before race week.
• 24 mi (38 km) at roughly 6:38/mi (about 4:05/km), at high altitude (about 10,000 ft) with about 778 ft of climbing.
• Focus on aerobic development, patience, and consistency. A long mileage calendar (340/365 days, for example) compounds results.
• Volume drops sharply after this run as the sharpen/taper phase begins.
• Practical: Morten drink (500 ml water plus powder), two gels, post-run recovery mix, foam roll the inner quads, and a watch that logs heart rate and elevation.

Workout example

Final long run (Leadville, CO)

1. Warm-up: 10-15 minutes easy, conversational pace.
2. Main set: 24 mi at roughly 6:38/mi, steady effort. Adjust to your fitness. 20-22 mi is reasonable if 24 feels too much.
3. Hydration/nutrition: every 45-60 minutes, sip the Morten bottle and take a gel.
4. Elevation: rolling terrain. Hold consistent effort on hills, not pace.
5. Cool-down: 10 minutes easy and stretching.
6. Recovery: post-run recovery mix (electrolytes and carbs) and foam roll the inner quads.

Closing note

Try this 24-mile steady run, or dial back to 20-22 mi, then trust the taper. Set your paces in the Pacing app to customize the plan. Watch Seth’s full video for the gear breakdown and race-day plan.

References

• Marathon Training plan: the final Long Run - YouTube (YouTube Video)