Mile On, Mile Off Long Run
Workout - Mile On, Mile Off Long Run
- 15min @ 6'00''/km
- 4 lots of:
- 1.6km @ 4'40''/km
- 1.6km @ 6'00''/km
- 17min 30s @ 6'00''/km
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Here’s the breakdown of Improve Your Long Runs To Run a FASTER Marathon (Explained) from The FOD Runner—a video worth watching in full. We’re pulling out the core ideas so you can get started immediately.
Key Points
- Structure your progression in 3-week blocks: add a few minutes (or miles) each week for two weeks, then scale back the third week and finish with a harder effort segment (about 5 minutes at increased intensity).
- Extend your longest run progressively: move from 45 minutes to 60 to 90 to 2+ hours by repeating this pattern.
- Layer in intensity at the end: finishing the last 5–10 minutes at a harder effort makes the preceding easy portion feel more comfortable.
- Use mid-week sessions strategically: incorporate fast-finish runs, mile-on-mile-off repeats, and “sandwich” workouts (hard → short jog → harder → jog → hard) as supporting work.
- For advanced training: include specific paces (marathon pace, half-marathon pace, 10K pace) within your long run to boost efficiency and capillary development.
Workout Example (adjust paces using the Pacing app)
- Beginner progression – two weeks at increasing duration, then a lighter week with a harder finish:
- Week 1–2: 45 min easy, adding 5 min weekly (reaching 50, then 55, then 60 min).
- Week 3: step back to 45 min easy + 5 min hard at the close.
- Long run with a hard finish – after 60 minutes easy, tack on a more challenging segment:
- 60 min easy, followed by 15–30 min at harder effort (no specific pace required).
- Mile-on-Mile-Off (intermediate level):
- 15 min easy, then 1 mi hard / 1 mi easy repeated 3–5 times, then 15–20 min easy to wrap up.
- Sandwich workout (intermediate to advanced):
- 10 min hard, 2 min jog recovery, 5 × 2 min harder efforts, 2 min jog, 10 min hard, easy finish.
- Goal-pace long run (marathon training block):
- 30 min easy, 1 hour at marathon pace, 1 hour easy.
- Or try 30 min easy, 30 min at half-marathon pace, 2 min at 10K pace, then repeat.
Closing Note Work through these long-run progressions and adjust the durations and paces to fit your current level using the Pacing app. As you build this work, your range will grow and your marathon fitness will follow. Dive into the full video for additional context and motivation!