Progressive Marathon Long Run

Workout - Progressive Marathon Long Run

• 12min @ 9'00''/mi
• 8min @ 7'00''/mi
• 1min @ 8'30''/mi
• 6min @ 7'00''/mi
• 1min @ 8'30''/mi
• 8min @ 7'00''/mi
• 10min @ 8'30''/mi
• 30min @ 6'50''/mi
• 12min @ 9'00''/mi

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Intro: Long Run WORKOUT - 17 Weeks Until London Marathon from The FOD Runner is a fantastic resource. This breakdown covers the main workout components so you can start training right away—check the full video for complete instructions.

Key Points:

• A 30‑minute progressive run flows into an easy jog, followed by a 30‑minute steady run—the whole session lasts just over 90 minutes.
• The tempo work divides into 8‑min, 6‑min, 8‑min blocks at hard effort (roughly 6:59 – 7:00 per mile), with 1‑minute easy jogs between each.
• Next comes an easy 10-minute jog (around 6:30 per mile) before the 30-minute steady-state portion (approximately 6:50 per mile).
• The course is two ~6.5-mile loops that weave through trails and road—the natural hills are ideal for tempo work.
• Warming up, fueling properly (about 200 g carbs and 200 ml water), and tracking heart rate keep your effort consistent, no matter the wind or rain.

Workout Example:

1. Warm‑up – An easy 5‑ to 10‑minute jog with a few light strides.
2. Progressive Tempo – 8 min @ tempo → 1 min easy jog → 6 min @ tempo → 1 min easy jog → 8 min @ tempo.
3. Cool‑down – Jog easy for 10 minutes.
4. Steady Run – Hold a hard-but-sustainable pace for 30 minutes (slightly easier than the tempo blocks).
5. Optional – End with a brief easy jog or walk for active recovery. Total time ≈ 95 min.

Practical Tips:

• Use the 1‑minute easy jogs between tempo segments to flush out lactate buildup.
• Scout the looped course to place hills strategically—tackle tempo on flat sections, save the climb for the final interval.
• Eat beforehand—roughly 200 g carbs and 200 ml water—and sip small amounts throughout the run.
• Keep an eye on heart rate; dial back the pace if it gets too high.
• Wind and rain will require pacing adjustments—the video shows this clearly when weather gets tough.

Closing Note: Give this session a try, adjusting the paces to match your fitness using the Pacing app. You’ll build solid mileage without overdoing the effort. Get out there and take another step toward your London Marathon finish line!

References

• Long Run WORKOUT - 17 Weeks Until London Marathon - YouTube (YouTube Video)