Peak Marathon Simulation Long Run
Workout - Peak Marathon Simulation Long Run
- 3.2km @ 6'30''/km
- 8.0km @ 5'00''/km
- 1.0km @ 7'30''/km
- 7.0km @ 5'00''/km
- 1.0km @ 7'30''/km
- 5.0km @ 5'00''/km
- 1.0km @ 7'30''/km
- 3.0km @ 4'50''/km
- 1.0km @ 7'30''/km
- 2.0km @ 4'47''/km
- 1.0km @ 7'30''/km
- 1.0km @ 4'44''/km
- 1.0km @ 7'30''/km
- 3.2km @ 6'30''/km
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Intro
The FOD Runner covers a 23 MILE MARATHON SPECIFIC Long Run - FASTEST AND BIGGEST Of The Block in this excellent video. Below is a breakdown of the workout so you can implement it right away. Watch the full video for complete details and additional context.
Key Points
- Coming in three weeks before the Abingdon Marathon, this peak long run blends marathon-specific pacing with faster-paced finishers.
- Structure: 2 mi easy warm-up → 8 km, 7 km, 5 km marathon-pace repeats (each with 1 km recovery) → 3 km, 2 km, 1 km faster-than-marathon repeats (each with 1 km recovery) → 2 mi easy cooldown. Total ≈ 23 mi (≈ 37 km).
- Pacing: Marathon pace runs at approximately 6:12–6:13 per mile initially, then drops to 5:52–6:05 per mile on the downhill sections. The faster-paced finishers target 5:40–5:50 per mile.
- Nutrition strategy: Consume a gel 30 minutes ahead of time, then every 30 minutes throughout. Don’t take one within 10 minutes of starting. A calf-gel can provide an extra boost.
- Practical tips: Run the first half at an easy pace with a negative-split mindset in mind, maintain a relaxed posture during the marathon-pace intervals, and conserve energy for the faster-paced work. Configure your watch to display average lap pace so you don’t misread splits.
Workout Example
2 mi easy warm‑up
8 km @ marathon pace (≈6:12 / mi) – 1 km recovery jog
7 km @ marathon pace – 1 km jog
5 km @ marathon pace – 1 km jog
3 km slightly faster than marathon – 1 km jog
2 km faster than marathon – 1 km jog
1 km fast finish – 1 km jog
2 mi easy cooldownModify these paces according to your target marathon goal. The Pacing app lets you customize your exact intervals.
Closing Note
Test out this marathon-specific long run, adapt the paces to match your training needs, and use the Pacing app to fine-tune your intervals. Everything you need is at hand—now it’s time to execute the workout.