The FOD Runner's Quality Long Run

Workout - The FOD Runner's Quality Long Run

• 12min @ 5'30''/km
• 75min @ 4'10''/km
• 2 lots of:
  • 10min @ 4'02''/km
  • 2min 30s rest
• 12min @ 5'30''/km

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Intro: Here’s a breakdown of Will These 5 Changes Help Me Run A FASTER Marathon? from The FOD Runner. The video is worth watching. Below are the key takeaways so you can put them into practice right away.

Key points:

• Strength and conditioning: 3 sessions per week on shoulders/upper back, hips/glutes, and core. Improves posture and turnover (target around 174 spm).
• Mid-week steady run: swap your usual “steady long run” for a mid-range effort (week 1: 75 min, building to 90+ min) at around 6:45 min/mi (about 4:10 min/km), 45 seconds slower than marathon goal pace.
• Quality long-run work: mix in marathon-pace chunks during the weekend long run (week 1 starts with a 2-hour steady run; marathon-pace pushes get added in later weeks).
• Short, sharp intervals: one high-intensity interval session per week (short reps, fast cadence, quick footwork).
• Fueling and drinking practice: build gut tolerance with 4+ gels and electrolytes during long runs. Practice liquids and caloric drinks so you don’t hit the “gel wall” on race day.

Workout example (week 1):

• Strength: 3 sessions, 45 min each. Shoulders/upper back, hips/glutes, core.
• Mid-week run: 75-minute tempo at around 6:45 min/mi (about 4:10 min/km).
• Weekend long: 2-hour run at the same pace, adding 2 × 10-minute marathon-pace blocks (around 6:30 min/mi) in the final 30 minutes.
• Interval session (weekly): e.g. 6 × 800 m at 5K pace with 2 min jog recovery. Keep cadence up.
• Fuel practice: on the 2-hour run, take 3 gels plus an electrolyte drink early. Finish with a fourth gel while sipping water and electrolyte through the run.

Closing note: Try these five shifts over the next week. Adjust the paces in the Pacing app to your numbers and see how the strength, mid-range steady runs, marathon-pace work, intervals, and practiced fueling shift your fitness.

References

• Will These 5 Changes Help Me Run A FASTER Marathon? - YouTube (YouTube Video)