The Four F's Long Run

Workout - The Four F's Long Run

• 5min @ 6'30''/km
• 10min @ 6'15''/km
• 15.0km @ 5'40''/km
• 10min @ 6'45''/km
• 5min @ 6'30''/km

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Summary: 100km virtual race | A heavy distance runner – how I deal with it (Mark Lewis)

This video offers practical insights into managing long-distance runs when carrying extra weight. Below is the framework Mark shares—implement it on your next extended run.

Key points

• Four pillars support heavier runners: Feet, Fuel, Focus, and Therapy.
• Feet: Extra body weight means extra impact. Combat this with shoe rotation, heel-lock lacing, regular toenail maintenance, and a dab of Vaseline (or sports lubricant) on toes for any run over 20 minutes.
• Fuel: Keep fluids steady. Drink early, add electrolyte salts, and consume small gels or jelly products (around 20 g carbs) every 45 minutes during long efforts.
• Focus: Run a mental scan every 5 minutes—check posture, breathing rhythm, arm action, and whether you’re holding your target pace (Mark stuck to roughly 5:40 per km).
• Therapy: After finishing, use electrical muscle stimulation (PowerDot), do light massage work, roll with foam, and prioritize solid sleep to help your legs recover.

A workout template to follow

1. Complete 15 km at an easy 5:40 per km (roughly 84 minutes).
2. As you run:
   • Every 5 minutes, ask yourself: shoulders back? chest lifted? arms steady? Make small form adjustments as needed.
   • Around the 20-minute mark, apply a small amount of Vaseline to your toes.
   • If you feel friction or pain, swap to your other pair of shoes (alternate between well-cushioned and minimal styles).
   • Take water with a small pinch of electrolytes; at 45 minutes, have a gel (20 g carbs) with water.
3. After you finish:
   • Use electrical stimulation on the front of your thighs for 5 minutes, or do some light self-massage.
   • Wash your feet and apply moisturizer before sleep.
   • Enter the workout into your Pacing app and dial in a pace that matches your current level.

Final thought

Test the four pillars on your longer runs. Adjust speeds, fuel intervals, and recovery methods to work with your body. The Pacing app lets you dial in your own target speed and follow the same structure. Run strong, stay healthy, and keep pushing toward those 100 km goals!

References

• 100km virtual race | A heavy distance runner - how I deal with it. - YouTube (YouTube Video)