Sage's Pace Change Long Run

Workout - Sage's Pace Change Long Run

• 10min @ 5'45''/km
• 15.0km @ 5'45''/km
• 7 lots of:
  • 3min @ 5'00''/km
  • 2min @ 5'50''/km
• 8.0km @ 5'45''/km
• 10min @ 5'45''/km

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Here’s what you need to know about Training Talk Tuesday Episode 8: Marathon Long Run Pace Changes and Scorpions?! from Vo2maxProductions. We’re breaking it down so you can try the workout right away. Head to the video for the full picture.

Key points:

• Pace surges within marathon-tempo blocks (sometimes called “fartlek surges”) sharpen heart-rate control, help your body clear lactate, and engage fast-twitch muscle fibers.
• Most runners build this around 3 min at 10K race pace, followed by 2 min easy, repeated 6-8 times during the second half of a 20-mile (about 32 km) run.
• If you have a solid base, you can run 3K or 5K repeats at 5-10 sec per mile (about 6 sec per km) faster than goal marathon pace, with short recovery jogs.
• Newer runners should log 15 mi (24 km) of steady-state distance first, then add surges cautiously. Aim for 2-4 hard long runs a month to avoid overtraining.
• Wait until your legs are tired (the final 6 mi / 10K) before practicing marathon pace, and use the surges to work on tactical “gear changes” for the race’s closing miles.

Workout example:

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

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

Closing note: Try these variable-pace long runs and adjust the intervals in the Pacing app. The work translates to strength and confidence heading into marathon day.

References

• Training Talk Tuesday Episode 8: Marathon Long Run Pace Changes and Scorpions?! Coach Sage Canaday - YouTube (YouTube Video)