Andy's Long Run Tempo

Workout - Andy's Long Run Tempo

• 40min @ 8'00''/mi
• 4 lots of:
  • 7min 30s @ 5'45''/mi
  • 1min @ 7'00''/mi
• 30min @ 8'00''/mi

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Intro: FOD Runner’s video covers marathon fueling and presents a practical tempo workout you can try. The key takeaways appear below with the complete workout structure. The original video provides additional detail if you’d like to explore further.

Key Points:

• A year-long 10% discount code (FODRUNNER) is available for marathon nutrition purchases on xmiles.
• The featured workout is a Saturday long run building tempo endurance: 40‑45 minutes easy, four 7.5‑minute intervals at half‑marathon pace, and a relaxed finish.
• On fueling, the guidance includes testing gels on 18‑20 mile runs, consuming MuleBar energy bars or fruit pulp in the cooldown, and chasing sharp‑flavored gels with water to protect your throat.

Workout Example:

1. Warm‑up: 40–45 minutes at comfortable easy pace.
2. Tempo Intervals: 4 × 7.5 minutes @ half‑marathon tempo (≈ 5:45 / mi, slowing to ~5:41 / mi as fatigue sets in). Keep heart rate around 160–165 bpm.
3. Recovery: 1 minute easy “float” between each interval.
4. Cooldown: 30–45 minutes easy running, optionally sipping MuleBar fruit pulp or an energy bar for gentle refuel.

Closing Note: Try this workout and adjust paces to match your fitness level using the Pacing app. You should feel noticeably stronger as you prepare for race day. Keep training!

References

• MARATHON Fuel DISCOUNT FOR 2022 - The PERFECT Runners CHRISTMAS PRESENT - MUELBAR Fuel | FOD Runner - YouTube (YouTube Video)