Race-Pace Finisher

Workout - Race-Pace Finisher

• 12min @ 7'00''/km
• 6.5km @ 6'00''/km
• 3.5km @ 5'00''/km
• 12min @ 7'30''/km

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Based on Lee Grantham’s video “Long Run Secrets: Why Distance Isn’t Everything,” here’s the essential breakdown—and how you can start using it today. For the full version with all the details, the video is worth a watch.

Key Points

• Specificity beats generic long runs. Train your long runs at or near your goal race pace rather than just running easy.
• Run a percentage of race distance. Aim for 20–30% of your target race distance (for instance, 20–25 km for a 100 km race) at race pace.
• Incorporate race-pace finishes and hill work. Conclude each long run with a solid segment at race pace and include climbs and descents that match your course profile.
• Build in 4–6 long runs over 3–6 weeks. Gradually extend the distance while maintaining your target pace leading up to race day.
• Test your pace first. Use a shorter marathon or 50 km race to verify you can sustain your desired pace over the full distance.

Workout Example (from Lee’s 100 km progression):

1. 6 × 20–25 km runs at target race pace (≈4 min/km for a 100 km race)—this represents 20–25% of the race distance.
2. 2 × 30 km runs at the same pace, with 5 km of climbing and 5 km of descending to replicate the course terrain.
3. 1 × 42 km marathon four weeks before race day, run at ~3 min 43 s/km (≈6 min/mi) to assess your endurance at race pace.
4. Race-pace finish on the final 5–10 km of each long run to build your ability to run fast when fatigued.

Practical Tips

• Schedule your long runs with a rest day beforehand and an easy day after.
• Use a GPS watch or the Pacing app to dial in the exact pace for each segment.
• For marathon training, keep long runs at 35–40% of race distance (roughly 15–18 km) at marathon pace.
• After a hilly long run, pay attention to your heart rate and effort level; refine upcoming hill repeats based on what you notice.

Closing Note: Pick one of these specific long-run sessions for this week, adjust the distances and paces for your own goals, and log it in the Pacing app. With targeted, race-specific long runs, you’ll build both confidence and results—time to run.

References

• Long Run Secrets: Why Distance Isn’t Everything - YouTube (YouTube Video)