Fast Finish Long Run
Workout - Fast Finish Long Run
- 25min @ 8'30''/mi
- 10 lots of:
- 3min @ 5'37''/mi
- 3min @ 6'15''/mi
- 20min @ 9'30''/mi
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Intro: This video from The FOD Runner covers a FAST LONG RUN WORKOUT - 16 Mile Long Run Before Marathon Training Begins. The full video has plenty of detail, but here’s what you need to get rolling.
Key Points
- Fast long-run setup: spans 1 hour 45 minutes, mixing moderate-tempo segments with short, explosive repeats.
- Structure: open with a 25-minute warm-up at moderate intensity → 10 × 3-minute surges (just above marathon pace) with 3-minute floats (controlled, easy effort) between → finish with a 20-minute cool-down.
- Loop: 9 miles of varied terrain on a cycle track—includes downhill stretches, one steep hill, and rolling sections.
- Recovery periods are floats, not jogs—stay controlled, just underneath your hard effort.
- Heart-rate target: aim for the mid-zone around 145 bpm.
Workout Example
- Warm‑up: 25 min at easy-moderate pace (your standard long-run speed)
- Main set: 10 repeats of
• 3 min hard (marathon pace plus, around 5:30–5:45 per mile)
• 3 min easy float (just under marathon pace, relaxed)
*All repeats on the 9‑mile loop, which takes roughly 56 min total.*
- Cool‑down: 20 min easy pace
- Total time ≈ 1 h 45 min, total distance ≈ 16 miPractical Tips
- Use a heart-rate monitor to dial into the moderate zone; 145 bpm is the ballpark.
- Grab a gel if you’ll be running in heat.
- The hills become strength-building opportunities—push harder on uphill “on” intervals.
- Keep your “off” intervals truly floating; don’t drift into an easy jog.
Closing Note: Give this workout a shot and adjust the paces in the Pacing app to suit your current fitness. You’ll build serious marathon endurance while keeping it interesting. Happy running!