Marathon Simulation Long Run

Workout - Marathon Simulation Long Run

• 10min @ 8'30''/mi
• 80min @ 8'30''/mi
• 4 lots of:
  • 3min @ 6'30''/mi
  • 3min @ 9'00''/mi
• 30min @ 9'00''/mi
• 5min @ 9'00''/mi

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Intro

The Welsh Runner uploaded a workout worth analyzing: “I ran sub 5 minute/mile at 20 miles into a long run. LONGEST run of the block. LONDON MARATHON 2023”. Here’s the structure pulled apart so you can run it in your next block. Dive into the full video for all the context.

Key Points

• 80‑minute warm‑up at conversational intensity (marathon pace or slower) to activate the legs ahead of harder work.
• Three‑minute “on” intervals (high effort) separated by three‑minute “off” segments (easy recovery), repeated several times near the end. Rapidly depletes glycogen stores while building belief in your pace.
• Sub‑5‑minute/mile effort achieved around mile 20—proof that you can sustain race pace even when fatigued from distance.
• 30‑minute steady cooldown to clear lactate and support faster recovery.

Workout Example

1. Warm‑up: Spend 80 minutes in easy/steady mode (roughly 10‑12 mph or at a conversational pace).
2. Main set: Following the warm-up, alternate between hard efforts and recovery: 3 minutes at tempo (a few seconds per mile faster than target marathon pace—think 4:45‑5:00 min/mi) and 3 minutes easy (jog).
   • Complete 3‑4 repeats (the source video shows 8 total; scale to your fitness).
   • Push toward sub‑5‑minute/mile pace on the last hard rep, which should fall around mile 20.
3. Cooldown: Wrap up with 30 minutes of easy jogging (8‑9 min/mi or slower).

Closing Note

Layer this session into your next training block, customizing the speeds to match your marathon goal (use the Pacing app for precision). You’ll gain distance strength, race‑pace confidence, and the ability to hold sub‑5‑minute miles on the day. 🚀

References

• I ran sub 5 minute/mile at 20 miles into a long run. LONGEST run of the block. LONDON MARATHON 2023 - YouTube (YouTube Video)