Smarter Segmented Long Run
Workout - Smarter Segmented Long Run
- 10min @ 10'00''/mi
- 6 lots of:
- 0.0mi @ 8'00''/mi
- 0.0mi @ 9'10''/mi
- 10min @ 11'00''/mi
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
This summarizes Lee Grantham’s video “Why Your Long Runs Aren’t Working (and How to Fix Them).” It’s definitely worth watching in full, but we’ve pulled out the essentials so you can implement them right away.
Key Points
- Pick one goal for your long run—either building aerobic base with easy zone-2 running, or training at race-specific pace. Trying to do both at once dilutes both benefits.
- Jumping suddenly from very easy “steady” running to marathon pace in the final miles of a 24-mile run creates a jarring shift that increases injury risk and shakes your confidence.
- Your “steady” pace should be roughly 20% slower than marathon pace (if your marathon pace is 5 min/km, that’s around 6 min/km).
- Gradually stepping up pace through the second half of a long run—or using alternating pace blocks—builds race-readiness and durability without overextending yourself.
Workout Example – 18‑Mile Segmented Run
- Total distance: 18 mi (≈29 km).
- Structure: 6 blocks of 3 miles each.
- 2 mi at marathon pace (e.g., 5 min/km or 8 min/mi).
- 1 mi 10‑20 % slower (e.g., 5:30‑6 min/km).
- Result: 12 mi at marathon pace + 6 mi at a slower, recovery pace.
Alternative Options
- 24‑mi steady run: Run the full 24 mi at a pace that’s 20% slower than marathon pace (roughly 6 min/km) to keep the entire effort aerobic.
- Pure Zone‑2: 24 mi of easy, conversational zone-2 running—no fast finish—so you can focus entirely on building base fitness.
Closing Note Pick one of these structures for your weekend long run, adjust the paces in the Pacing app to match your marathon speed, and watch both your readiness and your actual pace improve. Enjoy the run!