Fast-Finish 30km Long Run
Workout - Fast-Finish 30km Long Run
- 10min @ 6'00''/km
- 10.0km @ 3'30''/km
- 10.0km @ 4'10''/km
- 10.0km @ 3'30''/km
- 10.0km @ 3'00''/km
- 10min @ 6'00''/km
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Here’s a breakdown of Will FAST long runs be the key? VALENCIA MARATHON training E2. from The Welsh Runner. The video offers solid tactics you can implement right away. Watch the full episode for complete context.
Key Points:
- Aim for roughly 100 miles (160 km) this week, emphasizing double‑threshold work to build your ability to hold marathon pace.
- Double‑threshold means breaking your sub‑threshold training into two sessions on the same day—say, 30 minutes outside, 30 on the treadmill—so you maintain intensity without accumulating excessive fatigue, training right at that lactate threshold boundary.
- Your 30 km long run splits into three 10 km blocks: starting easy, moving into marathon pace, then finishing strong.
- The long run is your chance to dial in nutrition—testing gel timing and caffeine—while adapting your stomach to race fueling.
Workout Example:
- Morning Double‑Threshold – 5 rounds of 6 minutes at LT2 (second threshold) with 1 minute jog recovery between efforts (target lactate around 2.5 mmol).
- Afternoon Treadmill – 10 × 3‑minute intervals beginning at 18.5 km/h (roughly 5:30 per mile), bumping the speed up if your heart rate allows; maintain 1 minute recovery between repeats. Altogether, 30 minutes of work plus 10 minutes of warm‑up and cool‑down.
- 30 km Long Run (Saturday or Friday) –
- First 10 km: steady, conversational pace (around 6 minutes per mile).
- Middle 10 km: lock into marathon pace (5:30 to 5:45 per mile).
- Closing 10 km: push to a strong finish, quickening the pace if the legs are fresh.
- Consume 7 gels (about 25 grams carbs per gel) spread out; start with a caffeine gel before the run to dial down how hard it feels.
Practical Tips:
- A heart‑rate monitor helps you stay just under that threshold line; when the number climbs too high, dial back slightly.
- Splitting your threshold work spares your legs and makes the training feel more manageable.
- Use the long run to perfect your gel strategy and train your digestive system—both critical race‑day skills.
- Customize the speeds in the Pacing app to fit your own lactate thresholds and training load.
Closing Note: Work through the double‑threshold session plus that 30 km long run this week. Feel free to adjust the paces based on where you’re at fitness‑wise using the Pacing app. Stay disciplined, and you’ll have what it takes for Valencia.