Race Simulation Long Run

Workout - Race Simulation Long Run

• 5min @ 5'45''/km
• 10.0km @ 5'45''/km
• 16.0km @ 5'15''/km
• 3.0km @ 5'00''/km
• 1.0km @ 4'45''/km
• 5min @ 5'45''/km

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Intro: Quick rundown of “Why You Should Never Miss The Long Run” from This Messy Happy — definitely worth watching in full. Here’s the breakdown so you can get started on the session today.

Key Points:

• The long run is essential to any training block – there’s no magic number, just make sure it challenges you.
• Use it as your testing ground for gear, fuel, hydration, and pacing – basically a practice race.
• Stay in Zone 2; if your heart rate creeps up, slow down to keep things aerobic.
• Design your route to drop off nutrition at one point (a loop or out‑and‑back works great) instead of carrying everything.
• The real adaptation happens somewhere between 20 km and 30 km – gains stack up as the miles add up.

Workout Example (30 km run):

1. Route planning – set up a 10 km loop (or out‑and‑back) where you can stash gels and drinks.
2. Pace structure –
   • First 10 km: relax, stay comfortably in Zone 2.
   • Middle 10 km: bump it up slightly (closer to your typical marathon pace).
   • Final 10 km: push harder, targeting a 2–4 km fast stretch at marathon speed.
3. Strong finish – throw in a “fastest kilometre” at the end.
4. Watch your HR – keep an eye on heart rate; drop the pace if it edges out of Zone 2.

Practical Tips:

• Create a fuel stop at your loop turnaround so you can grab what you need in one spot.
• Stash a hydration vest or water bottle there; carry only what you need for that segment.
• Check your HR on your watch and adjust pace as you go to stay in that aerobic zone.
• Tweak the paces in the Pacing app to match your own easy, marathon pace, and faster-pace targets.

Final Thought: Try this workout this week – adjust the distances and paces based on where you’re at, and you can always fine-tune it in the Pacing app. You’ll build fitness, gain confidence, and show up to race day ready. Happy running!

References

• Why You Should Never Miss The Long Run - YouTube (YouTube Video)