The 24-Mile Marathon Simulator
Workout - The 24-Mile Marathon Simulator
- 0.0mi @ 8'00''/mi
- 0.0mi @ 6'10''/mi
- 0.0mi @ 6'00''/mi
- 0.0mi @ 6'40''/mi
- 0.0mi @ 6'00''/mi
- 0.0mi @ 6'40''/mi
- 0.0mi @ 8'00''/mi
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Intro
The FOD Runner recently posted 24 Mile LONG RUN Paced BADLY – 3 Weeks Until London Marathon 2024, and it’s worth studying. Below is a breakdown of the session structure so you can build something similar for your own training. For deeper context and real-time coaching cues, watch the full video.
Key Points
- You’ll cover 24 miles on a flat 2‑mile loop, mixing marathon-pace running with periodic faster efforts.
- Fueling should hit roughly 60 g carbs per hour — a 160 g + 100 g gel combination works well, plus two Ketone IQ shots and water at regular intervals.
- Once your legs start feeling heavy, back off to a comfortable moderate pace instead of grinding through or stopping.
- Heart rate remained in the low-mid 160 bpm range — hard enough to stress the system, but not so hard that recovery becomes difficult.
Workout Example
| Segment | Distance | Pace | Note |
|---|---|---|---|
| Warm‑up | 2 mi | Moderate (easy) | |
| Marathon‑pace | 8 mi | Target marathon pace (≈6:10 / mi) | |
| Faster set | 4 mi | Slightly faster than marathon pace | |
| Recovery | 4 mi | Back to moderate | |
| Faster set | 3 mi | Slightly faster again | |
| Recovery | 3 mi | Moderate | |
| Finish | 2 mi | Whatever you have left, moderate | |
| Total | 24 mi | — |
Practical Tips to Try Right Now
- Fuel strategically: grab a gel or take a 160 g + 100 g combo every hour, picking up water from your curbside bottle stash.
- Monitor your heart rate: aim for 140–160 bpm; if you creep above that, dial back to easy pace.
- Respond to fatigue: when your legs feel unresponsive, switch to moderate pace rather than pushing harder or walking.
- Customize using the Pacing app: log your segment paces there so you can adjust the marathon-goal speed to suit your fitness level.
Closing Note
Run this 24-mile session with paces adapted to your own target, and notice how your endurance and mental toughness strengthen over the final weeks before race day. The Pacing app makes it simple to tweak the intervals—good luck, and we’ll see you out there.