Marathon Simulation Long Run
Workout - Marathon Simulation Long Run
- 5min @ 6'00''/km
- 5.0km @ 5'30''/km
- 14.0km @ 5'00''/km
- 5.0km @ 4'30''/km
- 5min @ 6'00''/km
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Intro
Lee Grantham’s video “Ultimate Marathon Long Run Guide: How Long Should Your Long Run Be?” deserves careful attention. We’ve condensed its main takeaways so you can put the workout into action right away. For the full picture, watch the original video.
Key Points
- Three factors drive long-run success: physical strength, physiological endurance (heart, lungs, aerobic capacity), and mental resilience on race day.
- Work at your goal marathon pace (for example, 5 min/km), then also train 10% faster (roughly 4:30/km) and 10% slower (roughly 5:30/km) to make race pace feel manageable.
- Long runs are training grounds for nutrition, chances to practice marathon terrain, and opportunities to dial in recovery—pay attention to how your body handles fatigue and where you’re losing strength.
- Structure a 13-week block (10 weeks of long runs plus 10 interval sessions, then 3 weeks tapering); aim to nail at least 80% of your workouts on target if you’re chasing a PB.
- A benchmark race (10–13 miles or km) run a few weeks out at your goal pace builds confidence and lets you rehearse race-day fueling and pacing.
Workout Example
Goal: Build confidence at marathon pace (5 min/km) using this 24 km long run.
- Warm-up: 5 km at 5:30/km (10% slower)—an easy-in phase to develop endurance.
- Main set: 14 km at 5:00/km (your marathon goal pace)—the centerpiece of the session, all at race speed.
- Finish: 5 km at 4:30/km (10% faster)—trains your body to push when tired.
Optional interval sessions (one per week): 3–4 repeats of 5 minutes at 3:00–3:20/km (10–20% quicker than marathon pace) with 2-minute recovery jogs in between. This sharpens your speed while your marathon pace becomes second nature.
Closing Note
Test this structure with paces matched to your own goal in the Pacing app. You’ll grow stronger, more confident, and develop the mental strength racing demands. Enjoy the work!