The Final Marathon Long Run

Workout - The Final Marathon Long Run

• 12min @ 6'00''/km
• 35.0km @ 5'00''/km
• 10min @ 6'30''/km

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Intro

Seth James DeMoor’s Marathon Training plan: the final Long Run delivers a practical framework for pre-race preparation. We’re walking through the workout so you can put it into action today. Head to the full video for additional details on gear and strategy.

Key Points

• A 15–16 day countdown to Amsterdam: this stands as the final long run before race week.
• 24 mi (38 km) covered at roughly 6:38 / mi (≈4:05 / km) across high terrain (≈10,000 ft) with approximately 778 ft of climbing.
• The focus centers on aerobic development, patience, and consistency — building your mileage calendar (340/365 days, for example) compounds results over time.
• Volume drops sharply after this run, marking the beginning of the sharpen/taper phase.
• Practical considerations: prepare Morten drink (500 ml water + powder), carry two gels, use post-run recovery mix, foam the inner quads, and wear a watch that logs heart rate and elevation.

Workout Example

Final Long Run (Leadville, CO)

1. Warm‑up: Spend 10–15 minutes running at an easy, conversational pace.
2. Main set: Cover 24 mi at roughly 6:38 / mi, holding steady effort throughout. Adjust to your fitness level — 20–22 mi is reasonable if 24 feels too ambitious.
3. Hydration/Nutrition: Every 45–60 minutes, drink from your Morten bottle (500 ml water + powder) and consume a gel.
4. Elevation: The terrain rolls; maintain consistent effort on hills instead of chasing pace targets.
5. Cool‑down: Wrap up with 10 minutes of easy running and stretching.
6. Recovery: Follow with post-run recovery mix (electrolytes and carbs) and foam roll your inner quads as shown.

Closing Note

Attempt this 24-mile steady run—or dial back to 20–22 mi to match your level—then trust the taper. Input your own paces into the Pacing app to customize the plan and build race-day assurance. Good luck with your race!

For the complete video, head to Seth James DeMoor’s channel to see his gear breakdown, pacing strategy, and race-day plan.

References

• Marathon Training plan: the final Long Run - YouTube (YouTube Video)