The session
Total distance
22.00 km
Est. duration
~2:03:20
Structure
2 blocks(2 reps)
Phases
Work
Long run · 10,000m
6:20 /km
Goal pace · 12,000m
5:00 /km
How to run it
Run the first 10 km at long run pace, then the last 12 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 · 22 km with 10 km at goal pace~2 h 5 min
22 km with the last 10 km at goal pace.
In Half marathon: advanced
- Long run · 20 km~2 h 5 min
20 km steady: time on your feet.
In Half marathon: advanced, Marathon: beginner and 2 more
- Long run · 20 km with 8 km at goal pace~1 h 55 min
20 km with the last 8 km at goal pace.
In Half marathon: intermediate