Marathon Pace Long Run

Workout - Marathon Pace Long Run

• 10min @ 5'30''/km
• 3 lots of:
  • 15min @ 4'30''/km
  • 2min rest
• 11.0km @ 5'30''/km
• 10min @ 6'30''/km

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Looking at FOD Runner’s 13 Mile Long Run w/ Marathon Pace Reps, this is a workout worth experiencing firsthand. The full video breaks down everything you need to know—here’s the core workout you can use today.

Key Points:

• 13 miles total (roughly 21 km) with three 15‑minute marathon‑pace blocks to dial in your race‑day feel.
• Rest between each marathon‑pace stretch is short: the video shows a 1‑minute finish, but jogging or walking for 1–2 minutes works fine too.
• Doing this on rolling hills builds strength and gets you ready for whatever terrain race day throws at you.
• This is meant as a final shakeout before tackling a 30‑mile weekend race.

Workout Example:

1. Warm‑up: 10–15 min easy running.
2. Run 13 mi total. The meat of the session is three 15‑minute marathon‑pace stretches (about 5 mi @ marathon pace combined).
3. Between intervals, jog or walk easy for 1–2 minutes before the next rep.
4. Cool‑down: 5–10 min easy jog.

Closing Note: Try this workout with your own paces, using the Pacing app to adjust. Swap miles for kilometers, change the tempos to fit where you’re at right now, or shift distances around. Enjoy the run.

References

• 13 Mile Long Run w/ Marathon Pace Reps | FOD Runner - YouTube (YouTube Video)