Race Simulation 20-Miler
Workout - Race Simulation 20-Miler
- 0.0mi @ 10'00''/mi
- 0.0mi @ 10'00''/mi
- 0.0mi @ 10'00''/mi
- 0.0mi @ 8'30''/mi
- 0.0mi @ 12'00''/mi
- 0.0mi @ 12'00''/mi
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Intro
A breakdown of The Welsh Runner’s marathon long-run vlog—the key takeaways to apply today. Watch the full video for additional context and tips.
Key Points
- Nutrition: A high-carb lunch the day before builds glycogen; keep dinner light and easy on the stomach. The morning of, eat simple carbs: oatmeal, a banana, and coffee.
- Fueling on the run: Pack gels and water, rehearsing the exact amounts and intervals you’ll use race day. Start fueling before fatigue sets in rather than when you’re depleted.
- Gear: Train in your race-day shoes (usually lighter) to break them in. Start long runs on soft surfaces to reduce impact, then add road sections in later workouts to adjust to harder pavement.
- Practical tips: Test how you’ll carry gels—safety pins through shorts or a flip belt both work well. Find a route with convenient toilet and water access.
Workout Example
- 20-mile long run (around 32 km) on flat, forgiving terrain to match a flat marathon.
- First half: Run softer surfaces to limit impact stress.
- Build toward road: Layer in road sections during subsequent long runs to adapt to road pounding.
- Fuel and hydration: Take a gel every 45–60 minutes and drink water regularly; a flip belt or pinned gels keep hands free.
Closing Note
Test this 20-mile long run, adjusting distance and pace to fit your training plan in the Pacing app. Get out there and enjoy the miles.