Fast Finish Long Run

Workout - Fast Finish Long Run

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

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/fast-finish-long-run-37feb788

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

The FOD Runner shared The FASTEST LONG RUN WORKOUT I Have Ever Done In Marathon Training?, a solid watch worth your time. The key takeaways are below so you can run this workout soon. The full video has more context.

Key points

• Quality over volume: this long run tops out at 1 hour 45 minutes.
• Main set: 10 reps of 4 min at hard effort (slightly faster than marathon pace) plus 2 min easy. This alternating structure builds stamina and speed. For the theory behind this kind of session, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Start with 25 min at a relaxed tempo, finish with 20 min at a steady effort. Both conversational.
• Use “gap pace” to manage effort above or below marathon pace on slopes or flat ground.
• Fuel with a homemade mixture (200 g plus 200 mL) and a caffeine and ketone shot.

Workout example

1. Warm up for 25 min at an easy pace on varied terrain.
2. 10 x [4 min at about +5 s above marathon pace] then [2 min recovery at easy]. Longer efforts here build marathon-specific strength, a different demand than the punchy reps used when Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
3. Finish with 25 min of steady work on the cycle track (mostly rolling terrain).
4. Easy 20 min to wind down.

Practical tips

• Keep your splits consistent. Aim for 20-30 s of variation between fast and easy intervals. Tight pacing matters at every distance, and similar ideas apply in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• On steep grades, dial it back early and push the later reps.
• Hydrate with your drink mix and take a caffeine shot right before the main set.
• Use a GPS watch to track pace. If you can’t nail the exact numbers, go by feel.

Closing note

Run this workout when you’re ready and adapt the intervals and paces in the Pacing app.

References

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