Progressive 32km Long Run

Workout - Progressive 32km Long Run

• 10.0km @ 4'24''/km
• 10.0km @ 4'20''/km
• 10.0km @ 4'07''/km
• 2.0km @ 4'30''/km

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Here’s a breakdown of Training For My First Marathon At 40 | My Longest Run EVER! from The Running Channel. It’s an excellent resource, and we’ve extracted the main takeaways so you can execute this session. Head to the full video if you want all the nuances.

Key Points:

• This 32 km (≈20 mi) session divides into three 10 km segments and finishes with a 2 km cool-down.
• Tempo breakdown: Start easy at ≈4:24/km for the first 10 km, move to ≈4:20/km in the middle 10 km, then push to 4:05–4:10/km for the final 10 km before easing out the last 2 km.
• Apply marathon-pace math here: a 4:15/km target corresponds to a 3-hour marathon, which is why the middle portion homes in on this effort level.
• Take a gel or carb dose every 30–45 minutes, and start hydrating around the 20 km mark to prevent cramping.
• Stay mentally sharp: use over/under intervals, count on your fingers, and tackle hills with focus to keep your mind active.

Workout Example:

32 km run (≈20 mi)
- 0–10 km: Relaxed, conversational (≈4:24/km)
- 10–20 km: Controlled, near-marathon pace (≈4:20/km)
- 20–30 km: Faster, 4:05–4:10/km (push hard)
- 30–32 km: Easy cool-down (≈4:30/km)
- Every 30–45 min: 1 gel + water (aim for ~30–45 g carbs total)

Closing Note: Take this 32 km block (or adjust distances based on your current fitness) and use the Pacing app to dial in your effort levels. Once you nail this session, you’ll build the fitness and mental toughness needed for race day—get out there. 🚀

References

• Training For My First Marathon At 40 | My Longest Run EVER! - YouTube (YouTube Video)