Marathon Dress Rehearsal

Workout - Marathon Dress Rehearsal

• 50min @ 4'05''/km
• 25min @ 3'47''/km
• 15min @ 4'10''/km

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Intro

The FOD Runner walks through the final long run before London 2024 in “LAST LONG RUN Before London Marathon 2024”. We’ve extracted the key details so you can apply this session to your training. Watch the full video for the complete picture.

Key Points

• Race‑specific simulation: Nine days before the marathon, this workout mimics what you’ll face in London—both terrain and temperature are part of the plan.
• Structure: Begin with 50 minutes of moderate effort on trails, transition into 25 minutes at marathon pace (or perceived effort if you’re on trails), then finish with 15 minutes of easy recovery.
• Fueling strategy: Use one gel—Tropics works well—and save the Mortons for race day. Keep it simple by skipping ketone supplements today.
• Heart‑rate focus: Aim for 150–160 bpm during the marathon-pace segment; staying in that band overall gives you honest feedback on effort without overcommitting.
• Mental tip: Don’t chase speed this week before the race. Instead, hold steady effort to arrive fresh for both the 5K and the marathon itself.

Workout Example

Total duration: ~1 hour 30 min (≈14 mi)

1️⃣ 0‑50 min – Moderate pace on trails (≈6:30–6:40 min/mi, HR ~150–160 bpm)
2️⃣ 50‑75 min – Marathon pace or equivalent effort (≈6:05–6:10 min/mi, HR 159–160 bpm). On trails, think in terms of effort; on pavement, aim for your goal marathon pace.
3️⃣ 75‑90 min – Moderate cool‑down (≈6:40–6:45 min/mi, HR ~150–160 bpm)

**Fueling:** Tropics gel (or similar) to start, then another every 30–45 minutes if needed; skip the ketone supplement.

Closing Note

Adjust these paces to match your training zones in the Pacing app, then get out there. You’ll sharpen your race-specific feel while staying fresh for what’s ahead. Enjoy the run! 🚀

References

• LAST LONG RUN Before London Marathon 2024 - YouTube (YouTube Video)