20-Mile Marathon Simulation
Workout - 20-Mile Marathon Simulation
- 10min @ 8'00''/mi
- 0.0mi @ 6'30''/mi
- 0.0mi @ 6'30''/mi
- 0.0mi @ 5'50''/mi
- 10min @ 8'00''/mi
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Quick Summary
The FOD Runner tested the Saucony ENDORPHIN PRO over 20 miles, and the shoe delivers. Here’s what you need to know to run this workout yourself. Watch the full video for additional context and details.
Key Points
- Long‑run focus: 18‑20 mi run with hills and rolling trails to simulate marathon‑day effort. Though designed for marathon prep, the principles work across all distances. Runners targeting shorter races can adapt these methods—see our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance for distance-specific guidance.
- Pacing strategy: steady 6:30 min/mile for most of the run, dropping to low‑sub‑6 min/mile in the final miles. A strong finish mirrors the demands of race-day fatigue and calls for a solid speed base. Our Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time covers building that finishing kick.
- Hill work: steep climbs (≈1,300 ft total elevation) test responsiveness and build running power. Hill repeats are a time-tested high-intensity tool and serve as excellent long-run variety. Learn more in our Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Practical tip: start with 8 mi on a flat loop, add hills and off-piste terrain for the remainder, hold your pace steady, and accelerate through the final segment.
Workout Example
20‑mile long‑run (miles)
- Warm‑up: 2‑lap circuit on a flat track (≈0.5 mi per lap).
- At 8 mi: decide to push harder – add steep hill repeats.
- Main set: 12–14 mi of rolling trail/hill work, aiming for 6:30 min/mile.
- Finish: last 2–4 mi push to low‑sub‑6 min/mile (around 5:55‑5:45 min/mile).
- Total elevation: ~1,300 ft (mix of flat, hill, and off‑piste).Tip: The Pacing app lets you program target paces—6:30 min/mile for the main push, 5:45 min/mile for the final sprint—and guides you through each segment.
Closing Note
Try this long-run template, adapting miles and paces to your schedule in the Pacing app, and discover how the ENDORPHIN PRO feels on those climbs. Enjoy the miles.