Fast Finish Long Run

Workout - Fast Finish Long Run

• 12min @ 6'15''/km
• 25.0km @ 5'45''/km
• 5.0km @ 4'00''/km
• 10min @ 7'00''/km

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A quick breakdown of Trail RUNNING in MALLORCA – Training for the MOZART 100 2019 – S2 E6 by Ben Parkes. The full video deserves a watch. The essential takeaways are below so you can apply the workout right away.

Key points:

• Most races share GPX files of long trail routes. Download them and load them onto your GPS watch (Garmin, Strava, etc.) to follow the path.
• Keep nutrition simple and whole-food focused: nuts, olives, fruit, and the occasional gel. Changing up what you eat helps keep your stomach settled on tricky terrain.
• Add a speed finish to the final 4 to 5 km of long runs. It builds endurance and mental toughness using structured training principles. This approach shows up in our resource on Mastering Interval Training: Science-backed Workouts and How a Smart App Can Personalize Them.

Workout example:

1. Route set-up. Find a 30 km GPX file from a local race, transfer it to your watch, and follow it on your run.
2. During the run. Keep a steady, comfortable effort for most of the way.
3. Strong finish (final 4 to 5 km):
   • Push the pace. Ben targets 4:00 min per km (or your equivalent) for those final 5 km. To build that speed, see our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
   • Use your watch’s lap button to mark the 5 km section and focus on controlled speed.
   • Finishing hard teaches you to hold pace when tired, a lesson that applies to ultras and Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance efforts.

Closing note: Try Ben’s approach on your next long trail run. Set the distances and paces in the Pacing app to your current fitness. The key piece is the focused finish.