My TOP 5 LONG RUN WORKOUTS That Will Help YOU To RUN A FASTER MARATHON | FOD Runner - The FOD Runner

Intro

This is a quick summary of My TOP 5 LONG RUN WORKOUTS That Will Help YOU To RUN A FASTER MARATHON from The FOD 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

• Steady long run: Run 15‑30 seconds slower than your goal marathon pace. It builds aerobic strength without over‑stress and makes your easy runs feel easier.
• Marathon‑pace blocks: Slip 10‑12 miles of true marathon pace into a longer run (often 20‑21 mi total). This trains your body to lock into race pace and improves comfort at steady effort.
• Timed intervals: 3‑4 repeats of 10‑20 minutes at half‑marathon or slightly faster effort (or distance equivalents). Progressively increase the number and length of repeats as you get closer to race day.
• Second‑half/negative‑split runs: Start easy/steady, then finish the second half harder (marathon or half‑marathon pace). Example: 10 mi easy + 10 mi hard, or 10 mi easy + 10 mi steady.
• Mile‑on/mile‑off (pista resistance): After a 30‑45 min easy warm‑up, alternate a fast mile (≈ half‑marathon pace) with a “float” mile (just a shade slower than marathon pace). Begin with 2‑3 repeats and build to 8 for a 16‑mile effort (≈23 mi total).
• Practical tips: Use trails for effort‑based pacing, keep paces relative to your goal marathon pace, fuel early, always carry emergency gels, and adjust the mileage/paces in the Pacing app to match your own abilities.

Workout Example

Mile‑on/Mile‑off (Week 3 before marathon)

1. Warm‑up: 30‑45 min easy jog.
2. Repeat 8×:
   • Fast mile – aim for ~½ marathon pace (e.g., 6:00 /mi if your marathon goal is 6:14 /mi).
   • Float mile – run just a touch slower than marathon pace (≈6:30 /mi).
3. Cool‑down: 45 min easy jog. Total effort ≈ 16 mi of alternating pace, ~23 mi overall.

Closing Note

Give one of these long‑run variations a try this week and tailor the paces to your own goal marathon speed in the Pacing app. Mix‑and‑match based on how you feel, and you’ll notice your steady and easy runs getting easier too. Happy training – and don’t forget to watch the full video for more insight and motivation!

References

• My TOP 5 LONG RUN WORKOUTS That Will Help YOU To RUN A FASTER MARATHON | FOD Runner - YouTube (YouTube Video)

Workout - Marathon Pace Block Builder

• 15min @ 10'00''/mi
• 3 lots of:
  • 0.0mi @ 9'00''/mi
  • 0.0mi @ 10'00''/mi
• 15min @ 10'00''/mi

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