Long Run Fartlek

Workout - Long Run Fartlek

• 0.0mi @ 10'15''/mi
• 5 lots of:
  • 4min @ 8'45''/mi
  • 4min @ 10'15''/mi
• 0.0mi @ 10'15''/mi

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StrengthRunning published an excellent video on spicing up long runs—check it out in full for all the nuances. Here’s the breakdown to help you implement these ideas starting this week.

Key Points

• Long runs needn’t be a monotonous slog at a single pace. Once you’re further into training, you can weave in quality segments.
• In early phases of your plan, keep long runs primarily easy (at least 50% of the distance). As time goes on, introduce goal-marathon pacing, rolling hills, or brief speed surges.
• There are four primary approaches to structure a long run:
  1. Straight easy run – hold a steady, comfortable pace throughout the entire distance.
  2. Marathon‑pace segments – run 3‑10 miles at your target marathon pace, either leading off the run or tacked on toward the end.
  3. Hill‑focused run – select a course with mixed elevation (large climbs, small ones, steep pitches, gentler rolling sections) and maintain your normal easy-run effort while navigating the terrain.
  4. Workout‑style long run – incorporate a fartlek or track-style circuit (say, one mile at 5K pace followed by 800 m of easy jogging) into an 18‑19‑mile outing.
• Smart approach: when you include harder miles, keep everything else comfortable and aerobic to prevent burnout.

Workout Example (customize these paces to your own rhythm)

10‑mile long run (example) – total distance in miles

1‑3 mi – easy pace (your normal long‑run pace, e.g., 10:15 /mi)
4‑6 mi – marathon‑pace segment (goal marathon pace, e.g., 8:30 /mi)
7‑10 mi – easy pace to finish

Hilly variation: take the same 10 miles on a course with elevation changes, holding your easy-run effort but zeroing in on solid form going up and down.

Closing Note Pick a version that excites you most and adjust your pacing in the Pacing app to align with your current fitness. Switching things up keeps the miles fresh and your fitness moving forward. 🚀

References

• Long Runs DON’T Have to be Boring! How to Spice Up Your Next Long Run - YouTube (YouTube Video)