Progressive 24km Marathon Long Run
Workout - Progressive 24km Marathon Long Run
- 10min @ 7'00''/km
- 8.0km @ 6'36''/km
- 8.0km @ 6'03''/km
- 8.0km @ 5'30''/km
- 10min @ 7'00''/km
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Intro: This overview comes from Lee Grantham’s The Power of the 15-Mile Long Run: Transform Your Marathon Training. The content below translates to action this weekend. Watch the full video for the complete context.
Key points:
- Mileage quality matters more than volume. A well-designed 15-mile session can meaningfully advance marathon readiness.
- Three progressive long-run structures are detailed, each emphasizing speed, endurance, or mental strength. Target paces are calibrated to your goal marathon pace, in minutes per kilometer.
- Proper prep takes 5-15 minutes of walking, dynamic movement, and accelerations. A structured cool-down lowers injury risk.
- These sessions work best on weekends (Sunday is common), after a mid-week interval or tempo session.
Workout example 1: progressive 8-8-8 km run (24 km total):
- Warm-up: 5-10 min walk, light jog, dynamic movement, and a few accelerations.
- First 8 km: 20% slower than marathon pace (around 4:00 / km).
- Middle 8 km: 10% slower than marathon pace (around 3:40 / km).
- Final 8 km: marathon pace (around 3:20 / km for a 2:20 hr target, adjust to your goal).
- Cool-down: easy jog, static stretches, walking.
Example 2: alternating 2 km at MP plus 1 km at +20% (8 repeats, 24 km total):
- Repeat 8 times:
- 2 km at marathon pace (e.g., 3:20 / km for a 2:20 target).
- 1 km at 20% slower (around 4:00 / km).
- Use the same warm-up and cool-down. This pattern stabilizes heart rate, makes recovery segments feel manageable, and builds pace discipline.
Example 3: 5-15-5 km structure (25 km total):
- 5 km at 4:00 / km (easy intro pace).
- 15 km at marathon pace (3:20 / km for a 2:20 target).
- 5 km at marathon pace or slightly faster (e.g., half-marathon pace) to finish strong.
- Same warm-up and cool-down.
Practical tips:
- Convert percentage-based paces to absolute minutes per kilometer with a pacing app or simple math.
- Take 10-20 min minimum to warm up.
- After you finish, bring heart rate down gradually with a reverse warm-up, then eat soon (fruit smoothie works) to replenish.
- Work toward 22 quality sessions in 11 weeks (a 13-week training block), targeting 80% consistency.
Closing note: Pick one of these 15-mile templates this week, dial in paces for your target, and log it in the Pacing app. Builds the aerobic capacity and resilience marathons demand.