Training Talk Tuesday Episode 8: Marathon Long Run Pace Changes and Scorpions?! Coach Sage Canaday - Vo2maxProductions

Aug 13, 2025

Intro: This is a quick summary of Training Talk Tuesday Episode 8: Marathon Long Run Pace Changes and Scorpions?! from Vo2maxProductions. 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:

Varying marathon‑pace blocks inside a long run (often called “fartlek surges”) improves heart‑rate control, lactate clearance, and fast‑twitch muscle recruitment.
A typical structure is 3 min at 10K race pace followed by 2 min easy, repeated 6–8 times in the second half of a 20‑mile (≈32 km) run.
More advanced runners may do 3 k or 5 k repeats at 5–10 sec per mile (≈6 sec per km) faster than goal marathon pace, with short jog recovery.
Beginners should first build steady‑state distance (15 mi / 24 km) before adding surges; keep hard long‑run sessions to 2–4 per month to avoid overtraining.
Practice marathon pace on tired legs (last 6 mi / 10 k) and use the surges to train mental “gear‑shifting” for the race’s final stretch.

Workout Example:

Long‑run (20 mi / 32 km total)
- First 10 mi (16 km) at comfortable steady pace (≈+10‑15 s slower than goal marathon pace).
- Then 6–8 x {
    3 min @ 10K race pace (≈5‑10 s faster than marathon pace)
    2 min easy jog (recovery)
  }
- Finish the remaining distance easy, or add a final 6 mi (10 k) at goal marathon pace on tired legs.

Optional advanced version: 3 k or 5 k repeats at 5‑10 s per mile faster than marathon pace, with 1‑2 min jog recovery, repeated 3‑4 times.

Closing Note: Give these pace‑change long runs a try and tweak the intervals to match your own paces in the Pacing app. You’ll feel stronger, faster, and more confident on marathon day – and you’ll still have plenty of room to customize the workout for your fitness level. Happy running!