Progressive 32km Long Run
Workout - Progressive 32km Long Run
- 10.0km @ 4'24''/km
- 10.0km @ 4'20''/km
- 10.0km @ 4'07''/km
- 2.0km @ 4'30''/km
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Here’s a breakdown of Training For My First Marathon At 40 | My Longest Run EVER! from The Running Channel. We’ve pulled out the main takeaways so you can run this session. Watch the full video for all the nuances.
Key points:
- This 32 km (about 20 mi) session splits into three 10 km segments and finishes with a 2 km cool-down.
- Tempo breakdown: start easy at about 4:24/km for the first 10 km, move to about 4:20/km in the middle 10 km, then push to 4:05-4:10/km for the final 10 km before easing out the last 2 km.
- Marathon-pace math: a 4:15/km target equals a 3-hour marathon, which is why the middle portion sits at that effort.
- Take a gel or carb dose every 30-45 minutes, and start hydrating around the 20 km mark to prevent cramping.
- Stay mentally sharp: use over/under intervals, count on your fingers, and take hills with focus to keep your mind active.
Workout example:
32 km run (about 20 mi)
- 0-10 km: relaxed, conversational (about 4:24/km)
- 10-20 km: controlled, near-marathon pace (about 4:20/km)
- 20-30 km: faster, 4:05-4:10/km (push hard)
- 30-32 km: easy cool-down (about 4:30/km)
- Every 30-45 min: 1 gel + water (aim for about 30-45 g carbs total)Closing note: Take this 32 km block (or adjust distances based on your current fitness) and use the Pacing app to dial in your effort levels. Get the session right and you’ll have the fitness and mental toughness you need for race day.