Marathon Simulation: Hilly 22-Miler

Workout - Marathon Simulation: Hilly 22-Miler

• 1.6km @ 6'30''/km
• 16.1km @ 5'05''/km
• 16.1km @ 5'30''/km
• 1.6km @ 6'30''/km

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Intro: We’ve pulled the essentials from 20 Mile Long Run With Lots Of Moaning by The FOD Runner — a video worth your time. Here’s how to run this workout yourself, and don’t skip the full video if you want the complete picture.

Key Points:

• At 20 miles (≈32 km), this long run sits at the center of a high-volume training week (50 miles/≈80 km total), serving as an endurance test before race day. It’s not the only piece of the puzzle—these weeks pack multiple workouts to build the power to sustain your target pace. Speed-specific sessions round out the training block; see mastering interval training to sharpen your running efficiency.
• The emphasis shifts to race-simulation fueling and hydration while navigating hills that show up partway through.
• Target pace sits around 8:11 min/mi (≈5:00 min/km) with a turnover of roughly 130 steps per minute.
• Expect tiredness to creep in sooner than you’d think; a “cruise-control” mental approach helps you maintain rhythm through the hard patches.

Workout Example:

1. Start with an easy 1-mile warmup on level ground.
2. Cover the main 20 miles (≈32 km) at your target pace of ~8:11 min/mi (≈5:00 min/km), maintaining roughly 130 steps per minute. You’re aiming for a continuous aerobic state—different from the anaerobic-threshold work you’ll find in mastering 5K speed.
3. Once you hit the halfway point, the terrain gets rolling; keep your effort level steady rather than pushing the pace.
4. Work on your fueling strategy by drinking water or electrolytes every 2–3 miles and consuming carbs (gel or solid) every 30 minutes.
5. Wind down with an easy 1-mile cooldown, and jot down how your body responded at different points along the route.

Closing Note: Run this workout with adjustments that fit your own preparation. The fundamentals—steady pacing and smart refueling—work across any distance goal, from a marathon down to mastering the 10K. Record your numbers in the Pacing app to refine your hydration and cadence strategy before your next big event. Enjoy the process.

References

• 20 Mile Long Run With Lots Of Moaning | FOD Runner - YouTube (YouTube Video)