Sandi's Sub-2:19 Long Run

Workout - Sandi's Sub-2:19 Long Run

• 4.0km @ 5'30''/km
• 16.0km @ 4'05''/km
• 15 lots of:
  • 1min @ 3'35''/km
  • 1min rest
• 2.5km @ 5'30''/km

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Summary

Intro: a walk-through of TRAINING FOR A SUB 2:19 MARATHON: Long Run Day with Coach Sandi! from Vo2maxProductions. The breakdown has what you need to test the workout. Watch the full video for deeper context.

Key points:

• Run about 10 miles of steady effort around 6:30 to 6:40 per mile, then add a 30-minute fartlek block to sharpen pace and running economy.
• 30 × 1 minute hard surges paced just below marathon goal speed, with 1-minute recovery jogs between. Roughly 60 minutes of hard running total.
• Drink electrolytes before and during the workout. Pack a gel for mid-effort fuel. Tell the difference between dehydration and actually hitting the wall.
• When fatigue hits, focus on form. Talking yourself through cues keeps your posture solid.

Workout example:

1. Warm-up: 2 to 3 easy miles, splits aside for now.
2. Base run: 10 miles at roughly 6:30 per mile (about 63 minutes) across mixed terrain.
3. Fartlek (30 min): 30 rounds of:
   • 1 min hard (just under marathon pace, roughly 5:45 to 5:50 per mile)
   • 1 min easy recovery jog
4. Cool-down: jog the rest at an easy effort, stay hydrated, grab a gel as needed.

Practical tips:

• Carry a 20 oz electrolyte bottle and sip every 15 to 20 minutes.
• If 1-minute surges feel out of reach early, target 5:10 to 5:30 per mile for the first few rounds, then build as you settle in.
• Shorten recovery periods if exhaustion creeps in. Shorter easy jogs prevent heart rate from climbing too steeply.
• A watch or app timer helps you track each 1-minute interval. Logging splits by hand works too.

Closing note: try this long run structure today and set the paces in the Pacing app to your current fitness.

References

• TRAINING FOR A SUB 2:19 MARATHON: Long Run Day with Coach Sandi! - YouTube (YouTube Video)