Marathon Simulation Long Run

Workout - Marathon Simulation Long Run

• 12min @ 5'45''/km
• 30.0km @ 3'51''/km
• 7min 30s @ 6'15''/km

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Intro: Here’s a breakdown of Why The LONG RUN Is So IMPORTANT | Road To Osaka by Ben Is Running. The full video is worth your time. Here are the essentials so you can attempt this session right away.

Key points:

• Treat long runs like a training race for the marathon. Hold a steady, comfortably hard effort (around 155-160 bpm HR) to build endurance and mental resilience.
• Nutrition matters before and during: a modest carb-forward breakfast (bagel with jam, coffee, around 200 g carbs) plus gels through the session.
• Track heart rate to stay in zone, adjust intensity based on how you feel.
• Train your stomach: vary gel timing and amounts, take them on downhill or flat stretches to avoid GI distress.
• Keep it simple, drink well before and after, and test the exact shoes and clothes you’ll race in.

Workout example:

• Distance: 30 km (about 18.6 mi).
• Effort: around 3:51 min/km (about 6:12 min/mi), between recovery and lactate threshold.
• HR zone: 150-160 bpm (target around 155 bpm).
• Pre-run nutrition (30-60 min prior): 1 toasted bagel with jam, coffee, 30 g gel plus 30 g carb chews (around 200 g carbs total).
• In-run fueling: first 30 g gel around 45 min (plain or regular). Second 30 g gel with caffeine around 90 min, on a downhill or flat section.
• Fluids: 150-200 ml of concentrated electrolyte drink beforehand. Save extra hydration for after, not during.

Practical tips:

• Bank carbs the night before. Finish your pre-run snack 30-45 min before leaving.
• Let gel timing flow with your energy. Skip it early if you’re moving well, take it sooner if you’re fading.
• Take gels on a downhill or flat stretch where swallowing is easier.
• Wear the same shoes, socks, and arm sleeves you’ll race in to spot friction issues.
• Skip music and podcasts. Use the run to build body awareness for race day.

Closing note: Try this long run, tweak the paces and fuel timing to your fitness, and log it in the Pacing app to build a session matched to your goals.

References

• Why The LONG RUN Is So IMPORTANT | Road To Osaka - YouTube (YouTube Video)