13-Mile Fast Finish Long Run

Workout - 13-Mile Fast Finish Long Run

• 805m @ 12'00''/mi
• 14.5km @ 11'00''/mi
• 1.6km @ 9'00''/mi
• 805m @ 12'00''/mi
• 1.6km @ 8'00''/mi
• 805m @ 12'00''/mi
• 1.6km @ 7'00''/mi
• 805m @ 12'00''/mi

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Intro

The FOD Runner’s latest video walks through a 13-mile long run—and it’s worth your time. Here’s the key takeaway so you can put it into practice immediately, though the full video has additional context worth checking out.

Key Points

• May packs more race action than April: expect a spring mile, a potential marathon, and a local 5K/half-marathon series.
• The session combines a traditional long run with a speed component to check on a lingering glute issue.
• Paces are listed as minutes : seconds per mile (think 6:52, 6:11, 5:50).
• A “2 × 2-mile” workout with 0.5-mile recovery jogs follows on Tuesday to continue assessing the glute.

Workout Example

13-mile long run (roughly 21 km)

1. 12 miles easy – keep it conversational and relaxed.
2. Three-mile progression split into three parts:
   • 1 mile at ~6:52/mi, then 0.5 mi easy jog.
   • 1 mile at ~6:11/mi, then 0.5 mi easy jog.
   • 1 mile at ~5:50/mi, finishing with light cool-down.
3. Total: ~13 mi (≈21 km).

Tuesday’s session (another chance to evaluate the glute):

• 2 mi easy warm-up
• 2 mi at your goal race pace
• 0.5 mi recovery
• 2 mi at your goal race pace
• Brief cool-down to finish.

Adjust the paces based on your current fitness level.

Closing Note

Run this long-run progression this week, dial in the intervals through your Pacing app, and make them work for where you’re at right now. You have what you need—now get out and keep adding the miles.

References

• 13 Mile Long Run Workout & What’s Coming Up Next?! | FOD Runner - YouTube (YouTube Video)