Fast-Finish 30km Long Run

Workout - Fast-Finish 30km Long Run

• 10min @ 6'00''/km
• 10.0km @ 3'30''/km
• 10.0km @ 4'10''/km
• 10.0km @ 3'30''/km
• 10.0km @ 3'00''/km
• 10min @ 6'00''/km

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Here’s a breakdown of Will FAST long runs be the key? VALENCIA MARATHON training E2. from The Welsh Runner. Watch the full episode for context. Here are tactics you can use right away.

Key points:

• Target around 100 miles (160 km) this week, with double-threshold work to build your ability to hold marathon pace.
• Double-threshold means splitting your sub-threshold training into two sessions on the same day (e.g. 30 minutes outside, 30 on the treadmill) so you keep intensity without piling on fatigue, sitting right at the lactate threshold line.
• The 30 km long run splits into three 10 km blocks: easy start, marathon pace middle, strong finish.
• Use the long run to dial in nutrition: gel timing, caffeine, and stomach training for race fueling.

Workout example:

1. Morning double-threshold: 5 × 6 minutes at LT2 with 1 minute jog recovery (target lactate around 2.5 mmol).
2. Afternoon treadmill: 10 × 3-minute intervals starting at 18.5 km/h (about 5:30 per mile), bumping speed if HR allows. 1 minute recovery between reps. Total 30 minutes of work plus 10 minutes warm-up/cool-down.
3. 30 km long run (Saturday or Friday):
   • First 10 km: steady, conversational pace (around 6 min/mi).
   • Middle 10 km: lock into marathon pace (5:30 to 5:45 per mile).
   • Closing 10 km: strong finish, quicker if the legs are fresh.
   • 7 gels (about 25 g carbs each) spread across the run. Start with a caffeine gel pre-run to take the edge off.

Practical tips:

• A HR monitor helps you stay just under threshold. If HR climbs too high, ease off.
• Splitting threshold work spares the legs and makes the day more manageable.
• Use the long run to perfect gel strategy and train the gut for race day.
• Set the speeds in the Pacing app to your own lactate thresholds and training load.

Closing note: Work through the double-threshold session plus the 30 km long run this week. Adjust paces in the Pacing app to your fitness.

References

• Will FAST long runs be the key? VALENCIA MARATHON training E2. - YouTube (YouTube Video)