2-Hour Fast Finish Long Run
Workout - 2-Hour Fast Finish Long Run
- 10min @ 5'30''/km
- 75min @ 4'15''/km
- 15min @ 4'00''/km
- 10min @ 5'30''/km
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Intro
The FOD Runner shared First FAST FINISH 2 HOUR LONG RUN Of Marathon Training. Below is the workout.
Key Points
- Why 2 hours? Twelve weeks from race day, this distance develops the mental resilience and aerobic fitness required for upcoming longer efforts (typically 2 h 15 min).
- Pre-run fuel: Start with a chocolate-spread sandwich for quick carbs, add a caffeinated Ketone IQ shot, and apply gel to your calves and quads.
- In-run nutrition: Pack an emergency gel and consume it near mile 8 or before a significant climb to prevent the bonk.
- Pacing & effort: Run at a steady pace of roughly 6:35 min/mi (≈4:10 min/km), keeping your heart rate between 144–147 bpm.
- Hill strategy: Use the hills to build strength. Once you’ve taken the gel, push the uphill sections hard and recover on the downhill stretches.
- Finish: Close the run with a 4-mile surge at roughly 2:40 min/km (about 4:20 min/mi).
Workout Example
2‑Hour Marathon‑Prep Long Run
- Warm‑up: 0.5 mi easy jog
- Main set (≈1 h 45 min):
• Stay on mixed terrain (trails, cycle‑track, hills)
• Aim for 6:30‑6:40 min/mi average pace
• Heart rate 140‑150 bpm
• Take a gel around mile 8 (or before a big hill)
- Finish: 4‑mile pickup at ~2:40 min/km (≈4:20 min/mi)
- Cool‑down: 0.5 mi easy jog + stretchUse the Pacing app to scale these distances and paces to your own training zones.
Closing Note
Test this 2-hour steady run and fine-tune the pace or gel timing as needed. It’s a strong workout to build from—customize it in the Pacing app and you’re set for the marathon training block ahead. 🚀
References
- First FAST FINISH 2 HOUR LONG RUN Of Marathon Training - YouTube (YouTube Video)