The FASTEST LONG RUN WORKOUT I Have Ever Done In Marathon Training? - YouTube - The FOD Runner

Intro

This is a quick summary of The FASTEST LONG RUN WORKOUT I Have Ever Done In Marathon Training? 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

• Prioritize “quality over quantity” with a 1 h 45 min long run.
• Main set: 10 repeats of 4 min hard (slightly above marathon pace) followed by 2 min easy. This structure is a powerful way to build endurance and speed. If you want to learn more about the principles behind this kind of session, check out our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Warm‑up 25 min, cool‑down 20 min, all at steady/moderate effort.
• Use “gap pace” to stay just over/under marathon pace on hills and flats.
• Fuel with a homemade 200 g + 200 mL mix and a caffeine/ketone shot.

Workout example

1. 25 min easy warm‑up on mixed terrain.
2. 10 × [4 min @ ~+5 s above marathon pace] → [2 min recovery @ easy]. The longer “on” periods are designed for marathon stamina, differing from the shorter, more explosive efforts you might use when Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
3. 25 min steady effort on the cycle‑track (mostly uphill/downhill).
4. 20 min cool‑down at a relaxed pace.

Practical tips

• Keep paces tight: aim for a 20‑30 s gap between the “over” and “under” intervals. This focus on precise pacing is a key skill across all distances, and you can find similar strategies for Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• Adjust effort on steep hills – stay calm on the first reps, push a bit on later ones.
• Hydrate with a thick‑drink mix and a quick caffeine boost before the set.
• Track effort with a GPS or watch; if you can’t hit exact times, use perceived effort.

Closing note

Try this fast‑paced long‑run today and feel free to tailor the on/off intervals and paces to suit your own training using the Pacing app. Have fun and keep training smart

References

• The FASTEST LONG RUN WORKOUT I Have Ever Done In Marathon Training? - YouTube (YouTube Video)

Workout - Fast Finish Long Run

• 25min @ 6'30''/km
• 10 lots of:
  • 4min @ 5'30''/km
  • 2min rest
• 20min @ 6'30''/km

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