15-Mile Progressive Trail Long Run

Workout - 15-Mile Progressive Trail Long Run

• 10min @ 6'30''/km
• 30min @ 6'00''/km
• 19.3km @ 4'12''/km
• 10min @ 6'30''/km

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Intro: From The FOD Runner, here’s a breakdown of Matt’s 15 Mile Long Run | 14 Weeks Until London Marathon. The full video is worth your time, and we’ve pulled out the key takeaways so you can run this workout yourself today.

Key Points:

• A 15‑mile (24.16 km) trail run that started at 90 minutes but took 1 h 41 m 30 s, run at a relaxed, moderate intensity
• Pace averaged 6:46 min/mi (4:12 min/km) with heart rate staying low around 115 bpm, built for a run where your legs stay fresh
• Context: This lands 14 weeks from the London Marathon, part of a schedule that shifts toward 2‑hour steady runs after week 12 and includes regular double‑threshold sessions on Tuesdays
• The strategy: Begin conservatively on the trails, let the first 30 minutes feel truly easy, then dial the pace up gradually without pushing too hard

Workout Example:

1. Warm‑up: 5‑10 min easy jog on trails
2. Main set: Run 15 mi (24.2 km) at a relaxed, moderate effort with a target pace around 6:45 / mi (4:12 / km). If you’re shooting for a 90‑minute session, stay very easy for the opening 30 minutes, then raise your pace incrementally through the rest
3. Cool‑down: 5‑10 min easy jog, then stretch Optional: Add a double‑threshold session another day in the week—run 2 × 20‑min efforts at threshold pace with 10‑min recovery jogs between them to build lactate tolerance

Closing Note: Give this trail run a shot and set your pace to match your current fitness using the Pacing app. Whether you’re targeting 90 minutes or the full 15 miles, you’ll build solid confidence heading into week 14 of marathon training! 🚀

References

• 15 Mile Long Run With Matt | 14 Weeks Until London Marathon ‪@TheWelshRunner‬ - YouTube (YouTube Video)