Smarter Segmented Long Run
Workout - Smarter Segmented Long Run
- 10min @ 10'00''/mi
- 6 lots of:
- 0.0mi @ 8'00''/mi
- 0.0mi @ 9'10''/mi
- 10min @ 11'00''/mi
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This summarizes Lee Grantham’s video Why Your Long Runs Aren’t Working (and How to Fix Them). It’s worth watching in full. Here are the essentials you can use now.
Key points:
- Pick one goal per long run: aerobic base with easy zone-2, or race-specific pace work. Mixing both dilutes both.
- Jumping straight from easy “steady” running to marathon pace in the final miles of a 24-miler is a jarring shift that raises injury risk and shakes confidence.
- “Steady” pace should be roughly 20% slower than marathon pace (if marathon pace is 5 min/km, steady is around 6 min/km).
- Gradually stepping up pace in the second half of a long run, or using alternating pace blocks, builds race readiness and durability without overreaching.
Workout example: 18-mile segmented run
- Total distance: 18 mi (about 29 km).
- Structure: 6 blocks of 3 miles each.
- 2 mi at marathon pace (e.g. 5 min/km or 8 min/mi).
- 1 mi 10-20% slower (e.g. 5:30-6 min/km).
- Result: 12 mi at marathon pace + 6 mi at a slower, recovery pace.
Alternative options:
- 24 mi steady: run all 24 mi at 20% slower than marathon pace (around 6 min/km) to keep the effort aerobic.
- Pure zone 2: 24 mi of easy, conversational running, no fast finish, focused on base fitness.
Closing note: Pick one of these structures for your weekend long run, set the paces in the Pacing app to match your marathon speed, and watch both readiness and pace improve.