FOD Runner's Foundational Long Run

Workout - FOD Runner's Foundational Long Run

• 0.0mi @ 11'15''/mi
• 0.0mi @ 10'08''/mi
• 0.0mi @ 11'45''/mi

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This is a summary of Marathon Training | Long Run Benefits from The FOD Runner — a highly recommended watch that breaks down a practical workout you can start this weekend. Watch the full video if you want the complete picture.

Key Points

• Long runs in that lower heart‑rate zone expand your aerobic base and boost VO₂‑max.
• Increase mileage gradually — try 10 mi → 11 mi → 12 mi, or add ~10 % to your weekly total every other week — so your body has time to adjust without breaking down.
• By hitting 15–18 mi on your weekly long run, you establish that as your baseline.
• Nutrition and hydration are non-negotiable: pack at least two gels and an electrolyte drink for any run past 15 mi; never skip eating beforehand.
• Light-headed or spotting signs of low blood sugar? A gel right now can be the difference between finishing strong and hitting the wall.

Workout Example

1. Weekly Long Run – Target 15–18 mi (≈ 24–29 km) at an easy, aerobic tempo (≈ 65‑75 % of max HR).
2. Building Distance – Start at 10 mi and add 1 mi each week, or increase your weekly total by ~10 % every other week.
3. Fuel Strategy – For runs beyond 15 mi, bring 2 × energy gels (roughly 20‑30 g carbs each) and an electrolyte bottle or handheld flasks.
4. Fluid Intake – Drink steadily; aim for roughly 150‑250 ml per hour depending on your climate and effort.
5. Hill Optional – Adding hills is possible, but keep them short and easygoing; the host notes hills can be “horrible” if they drain you during a long run.

Closing Note: Test this structure this weekend and dial in the distance and pace for your current fitness level. Use the Pacing app to set target paces matched to your own training plan. Stay consistent, fuel properly, and you’ll develop the aerobic strength needed to race with confidence. (Rewatch the full video for additional coaching insights.)

References

• Marathon Training | Long Run Benefits | FOD Runner - YouTube (YouTube Video)