Marathon Simulation Long Run
Workout - Marathon Simulation Long Run
- 10min @ 6'15''/km
- 29.0km @ 5'30''/km
- 1.0km @ 5'18''/km
- 10min @ 6'30''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro:
If you’ve watched A.I. Marathon Training Diary Part 4: Journey to Gothenburg 2023 on RUN SDJ, you’ll recognize the training value there. We’re pulling out the core lessons so you can use these workouts right away—but watch the full video for the complete training context and coaching insights.
Key Points & Practical Tips
- Cross‑training day – Thursdays pair well with swimming and a Madison strength session; dedicate a non‑running day to low‑impact work that won’t tax your legs.
- Long‑run focus – Saturday is your long‑run day. The final pre‑marathon effort is a 30 km loop around Rutland Water, aiming for ~3 hours (about 5:30 min/km pace).
- Taper strategy – In weeks 6‑7, move to shorter, easier runs (6.5 km, 7 km, 5 km, 3.5 km) at comfortable paces (4:45‑5 min/km rising to 5:30 min/km) with ample rest days for full recovery.
- Pacing cues – Start conservatively early on, accept some slowdown over the last 2‑3 km of long runs, and finish strong on that final kilometre if you’ve got it in you.
- Recovery – Dedicate time to stretching after each run. Heavy shoes blunt your foot feel, so lighter footwear is a better choice.
Workout Example (from the video)
- 30 km Long Run – Run Rutland Water’s perimeter (~30 km total). Aim for 5:30 min/km, finishing in about 3 hours. Begin relaxed, keep things steady through the bulk of the run, and pick up the pace slightly on that final kilometre if you’re feeling good.
- Week 6 – Short Run – 6.5 km at 5:30 min/km.
- Week 6 – Conversational Run – 7 km at an easy, conversational pace (around 5 min/km).
- Week 7 – Easy 5 km – 5 km at 4:45‑5 min/km as your final shakeout before race day.
- Week 7 – Very Short Run – 3.5 km at 5:30 min/km to keep your legs engaged.
Closing Note: Fill a water bottle, program these paces into the Pacing app, and try these runs yourself. Scale the distances and speeds to fit your current fitness level. Have fun, stay smart, and embrace the journey to Gothenburg.
The full RUN SDJ video contains additional training detail and coaching insights you’ll want to see.