FOD Runner's Toughest Long Run

Workout - FOD Runner's Toughest Long Run

• 2.5km @ 5'30''/km
• 20.0km @ 3'45''/km
• 1.0km @ 5'30''/km
• 3.0km @ 3'40''/km
• 2.0km @ 3'35''/km
• 1.0km @ 3'30''/km
• 2.5km @ 5'30''/km

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Intro

Want to tackle one of the toughest long runs around? The FOD Runner recently dropped a workout that’s genuinely brutal. Here’s what it looks like and how to run it yourself.

Key Points

• Workout structure: Three blocks at marathon pace—8 km, then 7 km, then 5 km—followed by three shorter pushes at rising intensity: 3 km, 2 km, 1 km. The total comes to around 24 miles (38 km).
• Pacing: The marathon-pace sections hold steady at about 6:02 min/mi (3:45 min/km). From there, the final three segments drop to 5:57, 5:51, and 5:44 min/mi as you ramp up the effort.
• Fueling approach: This run goes fasted, with gel packs taken every 30–45 minutes. The point is twofold: dial in your race-day fueling without eating beforehand, and show yourself you can maintain hard paces on gels alone.
• Terrain variety: Spend the opening 8 km on rolling terrain, then shift to a flatter industrial loop for the latter stretches (where wind becomes a factor). Drop in 1 km recovery jogs between the major blocks so your legs don’t seize up.
• The mental side: Discomfort is the teacher here. When wind and fatigue converge in those closing sections, you learn what it actually takes to hold pace and focus when conditions get rough.

Workout Example

Warm‑up: 1–2 mi easy

Block 1 – Marathon‑pace effort
- 8 km (5 mi) at ~6:02 /mi
- 7 km (4.3 mi) at ~6:02 /mi
- 5 km (3.1 mi) at ~6:02 /mi

Float (recovery jog) 1 km (0.6 mi) easy

Block 2 – Faster finish
- 3 km (1.9 mi) at ~5:57 /mi
- 2 km (1.2 mi) at ~5:51 /mi
- 1 km (0.6 mi) at ~5:44 /mi

Cool‑down: 2 mi easy

Fuel: Take a gel every 30‑45 min (or as tolerated). If you prefer a pre‑run bite, add a light carb snack 60 min before starting.

Swap the distances to miles or kilometers as needed, and adjust the paces to match your own marathon goal.

Closing Note

Test it out and see how your body handles a marathon-paced long run capped with speed. The Pacing app lets you dial in your segments and speeds to fit your targets. Time to get to work.

References

• HARDEST Long Run Workout I Have Ever Done (BRUTAL) - YouTube (YouTube Video)