Training For My First Marathon At 40 | My Longest Run EVER! - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of Training For My First Marathon At 40 | My Longest Run EVER! from The Running 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:

The 32 km (≈20 mi) long run is broken into three 10 km blocks plus a 2 km cool‑down.
Pace strategy: 1st 10 km easy (≈4:24/km), 2nd 10 km around 4:20/km, final 10 km aim for 4:05–4:10/km, then 2 km easy.
Use “marathon‑pace math”: 4:15/km equals a 3 h marathon, so the middle half of the run targets that pace.
Fuel every 30‑45 min (gels, carbs) and hydrate after ~20 km to avoid cramps.
Mental tricks: over‑/under‑intervals, counting on fingers, and focusing on hills keep the mind occupied.

Workout Example:

32 km run (≈20 mi)
- 0‑10 km: Easy, comfortable (≈4:24/km)
- 10‑20 km: Steady, near‑marathon pace (≈4:20/km)
- 20‑30 km: Faster, 4:05‑4:10/km (push the legs)
- 30‑32 km: Easy cool‑down (≈4:30/km)
- Every 30‑45 min: 1 gel + water (aim for ~30‑45 g of carbs total)

Closing Note: Try this segmented 32 km run (or scale the distances to suit your training) and customize the paces in the Pacing app to match your own speed. You’ll feel stronger, more confident, and ready for race day – so lace up and go for it! 🚀