Sage's Pace Change Long Run

Workout - Sage's Pace Change Long Run

• 10min @ 5'45''/km
• 15.0km @ 5'45''/km
• 7 lots of:
  • 3min @ 5'00''/km
  • 2min @ 5'50''/km
• 8.0km @ 5'45''/km
• 10min @ 5'45''/km

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Here’s what you need to know about Training Talk Tuesday Episode 8: Marathon Long Run Pace Changes and Scorpions?! from Vo2maxProductions. It’s a solid watch—we’re breaking it down so you can try the workout right away. Head to the video for the full picture.

Key Points:

• Adding pace surges within marathon-tempo blocks (sometimes called “fartlek surges”) sharpens heart-rate control, helps your body clear lactate better, and engages fast-twitch muscle fibers.
• Most runners build this around 3 min at 10K race pace, followed by 2 min of easy running, repeated 6–8 times during the second half of a 20‑mile (≈32 km) run.
• If you’ve got a solid training base, you can tackle 3 k or 5 k repeats at 5–10 sec per mile (≈6 sec per km) faster than your goal marathon pace, with short recovery jogs between.
• Newer runners should log 15 mi / 24 km of steady-state distance first, then bring in surges cautiously; aim for 2–4 hard long runs per month to prevent overtraining.
• Wait until your legs are tired (the final 6 mi / 10 k) before practicing marathon pace, and use the surges to work on tactical “gear changes” for the race’s closing miles.

Workout Example:

Long‑run (20 mi / 32 km total)
- First 10 mi (16 km) at comfortable steady pace (≈+10‑15 s slower than goal marathon pace).
- Then 6–8 x {
    3 min @ 10K race pace (≈5‑10 s faster than marathon pace)
    2 min easy jog (recovery)
  }
- Finish the remaining distance easy, or add a final 6 mi (10 k) at goal marathon pace on tired legs.

Optional advanced version: 3 k or 5 k repeats at 5‑10 s per mile faster than marathon pace, with 1‑2 min jog recovery, repeated 3‑4 times.

Closing Note: Test out these variable-pace long runs and adjust the intervals to fit your numbers in the Pacing app. You’ll build strength and confidence heading into marathon day—with plenty of room to dial the workout to your own level. Get out there and run!

References

• Training Talk Tuesday Episode 8: Marathon Long Run Pace Changes and Scorpions?! Coach Sage Canaday - YouTube (YouTube Video)