Long Run Progression

Workout - Long Run Progression

• 30min @ 6'00''/km
• 3 lots of:
  • 12min @ 5'50''/km
  • 3min @ 6'00''/km
• 45min @ 6'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/long-run-progression-b3a38c42

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Based on Long Run Workouts For Marathon Training from The FOD Runner, here’s what you need to know — watch the full video for the complete breakdown. You’ll find actionable strategies to implement right away.

Key Points

• Long‑run workouts blend endurance mileage with targeted speed work to develop aerobic capacity and mental resilience.
• Several approaches work well: front-load the easy miles then push the second half, insert a tempo block in the middle, or use repeated “gap” or marathon‑pace intervals.
• For beginners, try 2 mi easy followed by thirty‑second surges in the third mile—this preps your body to handle harder intensities when fatigued.
• A standard template: 30 min easy + 3 × 12 min at half‑marathon pace (or a slightly faster “gap” pace) + jog home totaling about 2 h.
• As you build fitness, progress to 3 × 30 min at marathon pace to develop the speed‑endurance needed for the marathon.
• Keep the overall effort moderate; increase your cadence by about 4‑6 steps/min or aim for 10‑20 sec per mile faster than your standard easy pace.

Workout Example

Total Time: ~2 hours
1️⃣ Warm‑up: 30 minutes easy (Zone 2, conversational pace)
2️⃣ Main set: 3 repeats of 12 minutes at a "gap" pace – slightly faster than your half‑marathon pace (aim for ~10‑20 s per mile faster than your easy pace). Keep effort steady; focus on maintaining form on tired legs.
3️⃣ Cool‑down: jog or easy run for the remaining time to finish at ~2 hours total.

If you’re a beginner (≤5 mi total), try:

• 2 mi easy warm‑up
• 1 mi of 30‑second fast bursts with 1‑minute easy recovery between each burst
• Finish with easy jog back.

Closing Note Test this workout and adjust paces using the Pacing app to fit your individual training. The combination of endurance work and race-pace intervals prepares you physically and mentally for marathon day. Enjoy the run! 🚀

References

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