Fast-Finish Long Run
Workout - Fast-Finish Long Run
- 15min @ 6'30''/km
- 13.0km @ 5'30''/km
- 3.0km @ 5'00''/km
- 10min @ 6'30''/km
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From Lee Grantham’s How To Increase Your Long Run: Essential Tips for Distance Runners, here are the key takeaways you can start using right away. The full video has more detail if you want it.
Key Points
- Establish your aerobic foundation with weekly long runs in zone 1‑2 (conversational pace), backed by a mid‑week interval session.
- Build distance incrementally—roughly 2‑3 km (1‑2 mi) each week—and slot in a recovery week every 3‑4 weeks to keep your legs fresh.
- Schedule your long run once weekly, ideally on a weekend when you have time to do it without rushing.
- Consume 80‑100 g of carbohydrates per hour on long runs (roughly 3‑4 gels or a sports drink) and practice this fueling approach during training.
- Test your race gear (shoes, socks, sunglasses, Vaseline) and trial your race‑day nutrition plan (bananas, water, etc.) on long training runs.
Workout Example
- Base week: Begin with your current longest distance (e.g., 10 mi / 16 km) at a comfortable conversational pace (zone 1‑2).
- Building up: Each week, add 2‑3 km (1‑2 mi):
- Week 1: 10 mi (16 km)
- Week 2: 12 mi (19 km)
- Week 3: 14 mi (22 km)
- Week 4: step‑back to 10 mi (16 km) for recovery.
- Marathon training cycle: Progress through 25 km → 30 km → 35 km, then scale back to 20‑25 km in week four.
- Fueling strategy: Aim for 80‑100 g carbs per hour (3‑4 gels or 500 ml of a 32 g carb drink) and rehearse the exact nutrition and hydration plan you’ll use on race day.
Closing Note: Take this approach and adjust the distances and pacing to fit your own app settings, and you’ll build the endurance you’re after. Enjoy the long runs.