Marathon Pace Long Run

Workout - Marathon Pace Long Run

• 10min @ 10'00''/mi
• 0.0mi @ 9'00''/mi
• 3 lots of:
  • 0.0mi @ 7'00''/mi
  • 0.0mi @ 8'00''/mi
• 20s @ 5'00''/mi
• 1min rest
• 20s @ 5'00''/mi
• 1min rest
• 20s @ 5'00''/mi
• 1min rest
• 20s @ 5'00''/mi
• 0.0mi @ 9'00''/mi
• 10min @ 10'30''/mi

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Intro

Here’s a breakdown of the Adidas Prime X - Cold Weather Run workout from Kofuzi. It’s a solid shoe worth exploring. You can put this session into practice today, and the full video has more nuance if you want it.

Key Points

• The Prime X is high-stacked with dual carbon, delivering substantial cushioning and reduced impact forces. This makes it better suited for longer efforts than competitive racing.
• In 16 °F (‑9 °C) conditions, the shoe handled flat terrain well but showed some lateral instability through corners.
• Think of it as a “workout workhorse”—use it for marathon-pace or threshold runs when you want extra support without compromising intensity.
• The shoe has a softer feel during fast pickups, so save it for steady efforts rather than mile repeats or races.

Workout Example

Total distance: 16.3 mi (average 7:26 /mi)

Structure (all in miles):

1. 3 mi @ marathon effort – 6:47 /mi (≈276 W)
2. 1 mi float – ~1 min slower per mile (≈7:50 /mi)
3. 3 mi @ marathon effort – 6:49 /mi (≈274 W)
4. 1 mi float – same slower pace
5. 3 mi @ marathon effort – 6:50 /mi (≈270 W)
6. 1 mi float – same slower pace
7. 4× strides at the end of the last block (short, fast pickups) – keep the effort honest but don’t expect a super‑fast turnover.

How to do it:

• Run three 3‑mile blocks at your target marathon pace (≈6:45‑6:55 /mi) with a 1‑mile easy “float” between each block, keeping that slower pace about a minute off your marathon goal.
• Finish with 4 short strides (≈15‑20 seconds each) at a fast but controlled effort.
• Dial in the paces to your own marathon target; the example assumes a ~3‑hour marathon goal.

Closing Note

Give this marathon-pace long run a shot in whatever shoes you have (or grab the Prime X) and adjust the paces in the Pacing app to fit your current form. Run well, and keep bundled up out there! 🚀

References

• Adidas Prime X - Cold Weather Run - YouTube (YouTube Video)