Long run · 22 km with 6 km at marathon pace
22 km with the last 6 km at marathon pace.
Long runs · Beginner
The session
Total distance
22.00 km
Est. duration
~2:15:20
Structure
2 blocks(2 reps)
Phases
Long run · 16,000m
6:20 /km
Marathon pace · 6,000m
5:40 /km
How to run it
Run the first 16 km at long run pace, then the last 6 km at marathon pace. Take a drink before the faster part, and hold the pace evenly rather than pushing on.
What it's for
Running marathon 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.
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