20-Mile Marathon Simulation
Workout - 20-Mile Marathon Simulation
- 10min @ 8'00''/mi
- 0.0mi @ 6'30''/mi
- 0.0mi @ 6'30''/mi
- 0.0mi @ 5'50''/mi
- 10min @ 8'00''/mi
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Quick summary
The FOD Runner tested the Saucony Endorphin Pro over 20 miles and the shoe delivers. Here’s what you need to run this workout yourself. Watch the full video for the rest.
Key points
- Long-run focus: 18-20 mi with hills and rolling trails to simulate marathon-day effort. Designed for marathon prep, but the principles work across distances. For shorter races see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
- Pacing strategy: steady 6:30 min/mile for most of the run, dropping to low-sub-6 min/mile in the final miles. A strong finish mirrors race-day fatigue and needs a solid speed base. Our Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time covers building that finishing kick.
- Hill work: steep climbs (~1,300 ft total) test responsiveness and build power. See Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them for more.
- Practical tip: start with 8 mi on a flat loop, add hills and off-piste terrain for the rest, hold steady, and accelerate through the finish.
Workout example
20-mile long run (miles)
- Warm-up: 2-lap circuit on a flat track (~0.5 mi per lap).
- At 8 mi: push harder, add steep hill repeats.
- Main set: 12-14 mi of rolling trail/hill work at 6:30 min/mile.
- Finish: last 2-4 mi push to low-sub-6 min/mile (~5:55-5:45 min/mile).
- Total elevation: ~1,300 ft (mix of flat, hill, off-piste).Tip: the Pacing app lets you program target paces (6:30 min/mile for the main push, 5:45 for the final sprint) and guides you through each segment.
Closing note
Try this long-run template and adapt miles and paces to your schedule in the Pacing app.