Marathon Pace Long Run

Workout - Marathon Pace Long Run

• 16.0km @ 5'37''/km
• 11.0km @ 4'27''/km
• 2.0km @ 5'30''/km

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Intro

Rich Keeble’s “3:10 Brighton Marathon Training Ep 6 | 29K/18mile run!” walks through a structured long run built for week 5 of marathon training. Below are the key details and how to execute it.

Key Points

• The workout: Week 5 of a marathon plan with 29 km (18 mi) total distance.
• Marathon-pace block: 11 km at target marathon pace (~4:27 min/km or ~7:10 min/mi).
• The breakdown: 16 km easy (≈5:30–5:45 min/km), followed by the 11 km MP segment on flat Battersea Park terrain, then a short cooldown.
• What works:
  • Find a flat loop for the MP portion to nail consistent pacing.
  • Consume a gel and water around the 7–8 km mark, then again before starting the faster section.
  • If the pace runs hot, drop to ~4:33 min/km instead and focus on steady effort.
  • Pay attention to accumulated fatigue and adjust fuel/hydration as needed.

Workout Example

Total: 29 km (18 mi)

1️⃣ Easy start – 16 km @ ~5:30–5:45 min/km
   • Keep effort relaxed, drink regularly, grab a gel around 7 km.

2️⃣ Marathon-pace block – 11 km @ ~4:27 min/km (≈7:10 min/mi)
   • Run on a flat park loop to maintain steady pacing.
   • If the pace feels too hard, settle into ~4:33 min/km.
   • Take gel and water at the 1 km mark of this block.

3️⃣ Cool-down – ~2 km easy @ ~5:30 min/km
   • Bring effort down, stretch it out, finish well.

Adjust distances and paces to fit your current fitness—the Pacing app makes customization straightforward.

Closing Note

Run this long run and assess how your marathon pace performs when you’re already into a 29 km session. Adapt the paces and distances to your own training, log it in the Pacing app, and watch Rich Keeble’s full video for additional detail.

References

• 3:10 Brighton Marathon Training Ep 6 | 29K/18mile run! - YouTube (YouTube Video)