TRAINING FOR A SUB 2:19 MARATHON: Long Run Day with Coach Sandi! - Vo2maxProductions

Aug 13, 2025

Intro: This is a quick summary of TRAINING FOR A SUB 2:19 MARATHON: Long Run Day with Coach Sandi! from the Vo2maxProductions channel. 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:

Combine a steady‑state base (≈10 mi) at ~6:30–6:40 min/mi with a structured 30‑minute fartlek to boost speed and mechanical efficiency.
The 30 × 1‑minute fast intervals are run just under marathon race pace with 1‑minute easy jogs for recovery, totaling about 60 minutes of surges.
Hydration matters: sip an electrolyte drink before and during, and carry a quick‑gel for extra fuel. Stay aware of dehydration vs. “bonking.”
Focus on form, especially when legs fatigue—use verbal cues to keep posture tight.

Workout Example:

Warm‑up: First 2–3 mi easy, no splits checked.
Base run: Run 10 mi at ~6:30 / mi (≈63 min total) on mixed pavement.
Fartlek (30 min): 30 repeats of:
- 1 min fast (just under marathon pace, aim for ~5:45–5:50 / mi)
- 1 min easy jog/recovery
Cool‑down: Finish remaining miles at a comfortable pace, staying hydrated and refueling with a gel.

Practical Tips:

Keep a 20‑oz electrolyte bottle handy; sip every 15–20 min.
If the 1‑min fast feels too hard, target a 5:10–5:30 / mi effort for the first few repeats, then gradually speed up.
Adjust recovery minutes if you’re feeling overly fatigued—shorter easy jogs keep heart rate manageable.
Use a watch or phone timer to pause for each 1‑min interval; you can manually log the splits.

Closing Note: Try this mix‑type long run today and tweak the paces to match your current fitness in the Pacing app. You’ll build speed without sacrificing mileage, and you’ll be one step closer to that sub‑2:19 marathon goal. Happy running!