The Steady-State Long Run

Workout - The Steady-State Long Run

• 10min @ 6'15''/km
• 90min @ 6'15''/km
• 10min @ 6'15''/km
• 5min rest

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Flora Beverley’s video “My LONGEST Marathon Training Run | Nutrition and what I listen to” has solid insights for anyone training for a marathon. We’ve distilled the main takeaways below. The full video has much more detail.

Key points

• Longest training run: 32 km (about 20 mi). A 15-minute train commute followed by roughly 30 km on the cycle path.
• Pacing: heart rate as the guide, targeting below 155 bpm (Zone 2). This steadier approach delivered roughly a 30 s/km improvement vs. her previous weeks.
• Nutrition plan: she started eating around the 40-minute mark with an energy-puree (sweet-potato and butternut-squash blend), grabbed a coffee at the 15.2 km point, and drank 3 scoops of Tailwind (roughly 300 kcal and 75 g carbs) over her 3 h 30 min run, totalling about 1020 kcal and 194 g carbs.
• Mindful listening: she ditched the earbuds and tuned into the environment, treating the run as mindfulness rather than just logging miles.
• The energy-puree in a squeeze pouch makes it easy to portion out, giving more flexibility than single-serve gels.

Workout example

- Total distance: 32 km (20 mi) – longest run of a 16‑week marathon plan
- Structure:
  • 0–0.5 km: easy warm‑up
  • 0.5–30 km: steady run, keep HR < 155 bpm (Zone 2)
  • 30–32 km: finish with a relaxed effort, focus on form
- Fueling:
  • 40 min in: small solid snack (e.g., a bite of fruit or a nut bar)
  • 45 min onward: energy‑puree (sweet‑potato/butternut‑squash) – ~150 kcal
  • 15.2 km mark: coffee stop + electrolytes
  • Throughout: 3 scoops Tailwind in water (≈300 kcal/75 g carbs total)
- Optional: listen to an audiobook or nature sounds; pause headphones for mindfulness periods.

Adapt distances, HR zones, and refueling to your pace and schedule.

Try this approach on your next long run and track it in the Pacing app.

References

• My LONGEST Marathon Training Run | Nutrition and what I listen to - YouTube (YouTube Video)