Marathon Pace Simulation Long Run
Workout - Marathon Pace Simulation Long Run
- 12min @ 12'00''/mi
- 0.0mi @ 9'00''/mi
- 0.0mi @ 8'00''/mi
- 12min @ 12'00''/mi
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Quick Summary
Here’s what you need to know about “Last Long Run - 18 Miles - CIM Training” from the kofuzi channel to run it yourself. Watch the full video for all the details.
Key Points
- Two-part structure: 10 miles at a controlled pace, roughly 1 minute slower than marathon pace, then 8 miles at true marathon pace.
- Target paces: around 7:55 / mi for the first 10 miles and 6:50 / mi for the marathon segment (the runner hit 7:43 / mi and 6:43 / mi in practice).
- This long run works as a fitness checkpoint — it gave the runner confidence heading into CIM.
- Fuel smartly: grab a gel and extra fluids around mile 9, before the harder portion kicks in. Keep an eye on heart rate (about 165 bpm) and power (roughly 200 W) to stay dialed into marathon pace.
Workout Example
Total distance: 18 mi (29 km)
1️⃣ 0‑10 mi – "steady‑fast" pace: ~7:55 / mi (about 1 min slower than marathon pace)
• Keep effort comfortable but a bit quicker than your everyday easy run.
• Hydrate and take a gel around mile 9 before the marathon‑pace block.
2️⃣ 10‑18 mi – Marathon‑pace effort: ~6:50 / mi (aim for 6:40‑6:50 / mi)
• Stay relaxed; monitor HR around 165 bpm and power ~200 W.
• If you feel strong, you can push a few seconds faster, but keep below threshold (≈170 bpm).Adjust the paces to match your marathon goal using the Pacing app.
Closing Note
Try this workout next week — it’s a solid way to build marathon-pace fitness without abandoning your easy-run volume. Use the Pacing app to dial in your own paces and track the workout. Good luck, and enjoy the miles!
References
- Last Long Run - 18 Miles - CIM Training - YouTube (YouTube Video)