Long run · 28 km with 16 km at marathon pace
28 km with the last 16 km at marathon pace.
Long runs · Advanced
The session
Total distance
28.00 km
Est. duration
~2:46:40
Structure
2 blocks(2 reps)
Phases
Long run · 12,000m
6:20 /km
Marathon pace · 16,000m
5:40 /km
How to run it
Run the first 12 km at long run pace, then the last 16 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.
More long runs
See all- Long run · 26 km~2 h 45 min
26 km steady: time on your feet.
In Marathon: beginner and Marathon: intermediate
- Long run · 28 km with 10 km at marathon pace~2 h 50 min
28 km with the last 10 km at marathon pace.
In Marathon: intermediate
- Long run · 26 km with 10 km at marathon pace~2 h 40 min
26 km with the last 10 km at marathon pace.
In Marathon: advanced