The session
Total distance
16.00 km
Est. duration
~1:36:00
Structure
2 blocks(2 reps)
Phases
Work
Long run · 12,000m
6:20 /km
Goal pace · 4,000m
5:00 /km
How to run it
Run the first 12 km at long run pace, then the last 4 km at goal pace. Take a drink before the faster part, and hold the pace evenly rather than pushing on.
What it's for
Running goal pace at the end of a long run practises it on tired legs, which is how it will feel on race day. It also rehearses fuelling and pacing when it matters.
In this programme
Follow a programme to run it on a schedule, paced from your goal.
More long runs
See all- Long run · 16 km~1 h 40 min
16 km steady: time on your feet.
In Sub-18 5K, 10K: intermediate and 4 more
- Long run · 14 km~1 h 30 min
14 km steady: time on your feet.
In Sub-20 5K, Sub-18 5K and 5 more
- Long run · 18 km with 6 km at goal pace~1 h 45 min
18 km with the last 6 km at goal pace.
In Half marathon: intermediate