Progressive Marathon Pace Long Run

Workout - Progressive Marathon Pace Long Run

• 12min @ 8'30''/mi
• 60min @ 7'00''/mi
• 30min @ 6'45''/mi
• 30min @ 6'30''/mi
• 30min @ 6'23''/mi
• 7min @ 9'00''/mi

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Intro

Take a look at BEST LONG RUN YET? 23 Mile Progressive LONG RUN from The FOD Runner — it’s an excellent watch with practical lessons you can apply to your own training. Watch the full video for complete context, but here’s the breakdown so you can get straight into running this workout.

Key Points

• Time-on-feet approach: Rather than locking in a fixed distance, this run stretches across 2½ hours, which means you can respond to how your body’s feeling each day.
• Progressive buildup: Begin at a relaxed ~7:00 min/mi, then let your pace climb gradually every 30 minutes until you’re hitting 6:20–6:30 min/mi (faster than marathon pace).
• Regular fueling: Smaller 100-calorie gels (Morton 100) taken every 30 minutes work better here than larger 160-calorie versions, which triggered digestive trouble.
• HR check: Aim for the low-150 bpm zone; the featured run held 140–151 bpm, showing solid aerobic work.
• Negative split strategy: The paces dropped from 7:00 → 6:42 → 6:36 → 6:27 min/mi, creating a strong mental finish.

Workout Example

Progressive Long Run: 2½ Hours (~23 miles)

1. 0–60 min: Comfortable cruising speed of ~7:00 min/mi (HR ~140 bpm). Grab your first gel at the 30-min mark.
2. 60–90 min: Step up the tempo to 6:45 min/mi. Second gel at 60 min.
3. 90–120 min: Move toward ~6:30 min/mi. Third gel at 90 min.
4. 120–150 min: Bump it faster to 6:20–6:27 min/mi (just below marathon goal pace). Optional fourth gel at 120 min.
5. Wind down: Cruise the rest at an easy rhythm, keeping your HR in the low-150s.

Scale these paces to your own marathon goal — the idea is to start relaxed and pick it up progressively while staying consistent with refueling.

Closing Note

Test this progressive run and adjust the pace steps for your marathon target. Log your splits and gel timing in the Pacing app to dial in what works best for your next attempt. You’ll finish stronger, more confident, and with fresh data—keep building that endurance base.

References

• BEST LONG RUN YET? 23 Mile Progressive LONG RUN - YouTube (YouTube Video)