Fast Cut-Down Long Run
Workout - Fast Cut-Down Long Run
- 10min @ 6'00''/km
- 40min @ 5'00''/km
- 3min @ 6'00''/km
- 20min @ 4'30''/km
- 3min @ 6'00''/km
- 2 lots of:
- 6min @ 4'00''/km
- 3min @ 6'00''/km
- 4min @ 3'45''/km
- 10min @ 6'00''/km
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Intro
Based on FAST Cut Down Long Run For Marathon Training W/@TheWelshRunner from The FOD Runner, here’s a breakdown of this effective workout you can run today. Watch the full video for additional context and coaching cues.
Key Points
- Specificity week: A shorter volume session that concentrates on marathon, half‑marathon and 10K paces to build speed‑endurance and race readiness.
- Fueling: The runner refueled with Morton gels every 30 minutes (two standard gels plus one “calf” gel) alongside electrolyte drinks. Water was minimized to keep the plan simple.
- Feel‑based pacing: Rather than hitting exact times for each segment, effort was determined by body signals, allowing target paces to come naturally.
- Recovery: Short active breaks of 2‑3 minutes maintain a low heart rate while preserving the session’s intensity.
Workout Example (≈1 hour 45 min total)
- Warm‑up: 10 min easy jog.
- Marathon‑pace block: 40 min at marathon pace (~5:55 /mi). (3 min easy recovery)
- Half‑marathon block: 20 min at half‑marathon pace (~5:15 /mi). (3 min easy recovery)
- 10K block: 2 × 6 min at 10K pace (~4:55 /mi) with 3 min easy recovery between reps.
- All‑out finish: 4 min at a hard, “all‑out” effort (aim for ~4:30 /mi or faster).
- Cool‑down: 10 min easy jog.
Total distance ≈ 16.7 mi (≈ 26.9 km). Adjust the paces to match your own marathon/hM/10K targets and feel free to shorten or lengthen the intervals to suit your fitness level.
Closing Note
Test this fast, focused long run and use the Pacing app to dial in your personal training zones. It’s an effective approach for mixing race‑specific speed with practical mileage. Enjoy the work!