Race Simulation Long Run

Workout - Race Simulation Long Run

• 5min @ 5'45''/km
• 10.0km @ 5'45''/km
• 16.0km @ 5'15''/km
• 3.0km @ 5'00''/km
• 1.0km @ 4'45''/km
• 5min @ 5'45''/km

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Intro: Quick rundown of Why You Should Never Miss The Long Run from This Messy Happy. It’s worth watching in full. Here’s the breakdown so you can get started today.

Key points:

• The long run is core to any training block. There’s no magic distance, just make sure it challenges you.
• Use it to test gear, fuel, hydration, and pacing. Basically a practice race.
• Stay in Zone 2. If HR creeps up, slow down to keep it aerobic.
• Design a route that lets you drop nutrition at one spot (a loop or out-and-back) instead of carrying everything.
• The real adaptation happens between 20 km and 30 km. Gains stack as the miles add up.

Workout example (30 km run):

1. Route: a 10 km loop (or out-and-back) where you can stash gels and drinks.
2. Pace structure:
   • First 10 km: relax, comfortably in Zone 2.
   • Middle 10 km: bump it up (closer to marathon pace).
   • Final 10 km: push harder, with a 2-4 km fast stretch at marathon speed.
3. Strong finish: throw in a “fastest kilometre” at the end.
4. HR check: drop the pace if it edges out of Zone 2.

Practical tips:

• Set up a fuel stop at your loop turnaround so everything is in one spot.
• Stash a hydration vest or water bottle there. Only carry what you need for the segment.
• Watch HR on your watch and adjust pace to stay aerobic.
• Set your easy, marathon, and faster-pace targets in the Pacing app.

Final thought: Try this workout this week. Adjust distances and paces to your level, and you can fine-tune it in the Pacing app.

References

• Why You Should Never Miss The Long Run - YouTube (YouTube Video)