Trail Endurance & Tempo Long Run
Workout - Trail Endurance & Tempo Long Run
- 15min @ 6'30''/km
- 30min @ 6'00''/km
- 5 lots of:
- 3min @ 4'45''/km
- 2min @ 7'00''/km
- 35min @ 6'00''/km
- 15min @ 7'00''/km
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Intro: We’ve distilled Long Run WORKOUT At 2:52 Marathon Pace Ft @TheWelshRunner from The FOD Runner into actionable elements. The video has solid ideas — here’s what you need to run it today. Watch the full version for complete context.
Key Points:
- A 2-hour outing on rolling terrain, keeping steady effort except for a 15-minute tempo segment midway through.
- The tempo block consists of 5 × 3-minute surges at hard-tempo intensity, with recovery jogs between each.
- Fuel with two marathon-pace gels—one at 45 min, another at 90 min—plus 150 ml of a 50-g carb sport drink in a flask. Regular carb intake prevents the energy dip that hits near the finish.
- Because trails roll, rely on feel instead of pace targets; dial effort up for the tempo bursts and keep it conversational during the steady phases.
Workout Example:
- Warm-up: Spend 10–15 min running easy on the trail.
- Tempo Block (≈15 min total):
- Hold hard-tempo effort (≈10–12 RPE) for 3 min.
- Back off to easy pace for 2 min of recovery.
- Do this 5 times (5 × 3 min hard, 4 × 2 min easy total).
- Cool-down: Settle into a relaxed, steady tempo for the rest of the 2-hour run.
- Fuel: Consume a gel at the 45-min mark and again at 90 min; take small sips of the 150 ml sport drink every 30 min.
Closing Note: Try this trail-tempo session and adjust the intervals or fuel schedule to fit your marathon-pace targets. The Pacing app makes it simple to modify paces and fueling — now get out there and build that race-day strength!