Marathon Gear-Changer Long Run

Workout - Marathon Gear-Changer Long Run

• 10min @ 6'56''/mi
• 75min @ 6'56''/mi
• 60min @ 6'04''/mi
• 10min @ 6'56''/mi

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This condensed breakdown covers BIG LONG RUN WORKOUT - 9 Weeks Until London Marathon 2024 by The FOD Runner. The full video is worth watching, but here’s what you need to run this workout yourself today.

Key Points:

• This week prioritizes lower intensity to let your body recover and reset, managing accumulated fatigue and allowing heart rates to drop between efforts.
• The main session covers 2 h 15 min (roughly 21 mi) with a gear swap midway, alternating between moderate pace on hills and marathon-effort running on flatter ground.
• The moderate section targets 6:56 min/mi (≈11 km/h), with heart rates settling around 150 bpm.
• The marathon-pace push sits at 6:04 min/mi (≈9.8 km/h), with heart rates climbing toward the 170s.
• The route structure: 75 minutes out-and-back on undulating terrain, then switch to the flat estate portion and sustain marathon pace until the total time reaches about 2 h 15 min.

Workout Example:

1. Warm‑up – Start with an easy 5‑10 minute jog to prepare.
2. Moderate Run – Head out for 75 minutes on rolling hills, targeting ~6:56 /mi pace and staying at roughly 150 bpm heart rate.
3. Gear Change – At the turnaround, swap your shoes or adjust gear if needed.
4. Marathon Pace – Head back across the flat stretch and lock into ~6:04 /mi for the remainder (targeting ~2 h 15 min total, ~21 mi).
5. Cool‑down – Finish with 5‑10 minutes of easy jogging or walking.

Practical Tips:

• Track how your heart rate drops after the workout—you want to see it settle back to 50‑70 bpm fairly quickly.
• A gear swap at the midpoint can refresh your legs and help maintain a consistent running rhythm.
• Should you notice early fatigue creeping in, ease back on the moderate section to preserve energy for the marathon-pace portion.
• Customize the paces based on where you are in training—plug your own target minutes per mile into the Pacing app.

Closing Note: Run this long session over the weekend and adapt the paces to fit your current fitness using the Pacing app. You’ll still build the endurance you need for race day, even if your specific splits differ. Enjoy the run!

References

• BIG LONG RUN WORKOUT - 9 Weeks Until London Marathon 2024 - YouTube (YouTube Video)