Marathon Simulation Long Run

Workout - Marathon Simulation Long Run

• 12min @ 5'45''/km
• 30.0km @ 3'51''/km
• 7min 30s @ 6'15''/km

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Intro: Here’s a breakdown of “Why The LONG RUN Is So IMPORTANT | Road To Osaka” by Ben Is Running. The full video is worth your time, but we’ve extracted the essentials so you can attempt this session straight away.

Key Points:

• Think of long runs as your marathon’s training race – you’ll want to maintain a steady, comfortably hard effort (targeting around heart-rate 155–160 bpm) to build endurance and mental resilience.
• Nutrition matters before and during: enjoy a modest carb-forward breakfast (bagel with jam, coffee, roughly 200 g carbs) and supplement with gels throughout the session.
• Track your heart rate to stay in zone and adjust intensity based on how you feel.
• Train your stomach – try different gel timing, amounts, and consume them on easier downhill stretches to prevent gastric distress.
• Keep things minimal, drink well before and after, and test the exact shoes and clothes you plan to race in.

Workout Example:

• Distance: 30 km (≈ 18.6 mi)
• Effort Level: ~3:51 min/km (≈ 6:12 min/mi) – sustained effort between recovery and lactate threshold.
• Heart-Rate Zone: 150–160 bpm (target roughly 155 bpm).
• Pre-Run Nutrition (≈ 30–60 min prior): 1 toasted bagel with jam, coffee, 30 g gel plus 30 g carb chews (≈200 g carbs total).
• In-Run Fueling: First 30 g gel around 45 min (unflavored or regular), second 30 g gel with caffeine near 90 min, consumed on a downhill or flat section.
• Fluid Intake: 150–200 ml of concentrated electrolyte drink beforehand; save additional hydration for after, not during.

Practical Tips:

• Bank carbs the evening before and finish your pre-run snack 30–45 min before departing.
• Let gel timing flow with your energy – skip it early if you’re moving well, take it sooner if you’re fading.
• Consume gels on a downhill or flat stretch where swallowing requires less effort.
• Wear the same shoes, socks, and arm-sleeves you’ll race in to identify potential friction and ensure comfort.
• Skip music and podcasts during the run – use the time to build body awareness for race day.

Closing Note: Test this long run, tweak the paces and fuel timings to match your fitness, and log it in the Pacing app to craft a session tailored to your objectives. Enjoy the run!

References

• Why The LONG RUN Is So IMPORTANT | Road To Osaka - YouTube (YouTube Video)