Sandi's Sub-2:19 Long Run
Workout - Sandi's Sub-2:19 Long Run
- 4.0km @ 5'30''/km
- 16.0km @ 4'05''/km
- 15 lots of:
- 1min @ 3'35''/km
- 1min rest
- 2.5km @ 5'30''/km
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Summary
Intro: We’re walking through TRAINING FOR A SUB 2:19 MARATHON: Long Run Day with Coach Sandi! from Vo2maxProductions. This breakdown gives you everything needed to test the workout right away. For deeper context, watch the full video.
Key Points:
- Run about 10 miles of steady effort around 6:30–6:40 per mile, then layer in a 30-minute fartlek block to sharpen your pace and running economy.
- Complete 30 hard surts of 1 minute each, paced just below your marathon goal speed, with 1-minute recovery jogs between—roughly 60 minutes of hard running total.
- Drink electrolytes before and throughout the workout, and pack a gel for mid-effort fuel. Distinguish between dehydration and truly hitting the wall.
- When fatigue hits, lock down your form. Talking yourself through cues keeps your posture solid.
Workout Example:
- Warm‑up: Start with 2–3 easy miles, holding splits aside for now.
- Base run: Cover 10 miles at roughly 6:30 per mile (about 63 minutes) across a mix of terrain.
- Fartlek (30 min): Run 30 rounds of:
- 1 min hard (aim for just under marathon pace, roughly 5:45–5:50 per mile)
- 1 min easy recovery jog
- Cool‑down: Jog out the remaining distance at an easy effort, keeping yourself hydrated and grabbing a gel as needed.
Practical Tips:
- Carry a 20‑oz electrolyte bottle and sip every 15–20 minutes.
- If 1-minute surges feel out of reach early on, target 5:10–5:30 per mile for your first few rounds, then build intensity as you settle in.
- Shorten your recovery periods if exhaustion creeps in—shorter easy jogs prevent your heart rate from climbing too steeply.
- A watch or app timer helps you track each 1-minute interval; logging splits by hand works too.
Closing Note: Test this long run structure today, dialing in paces through the Pacing app or whatever tool suits your current fitness. You’ll gain speed while keeping the mileage, moving your sub-2:19 target closer. Enjoy it!