Long run · 30 km with 12 km at marathon pace
30 km with the last 12 km at marathon pace.
Long runs · Advanced
The session
Total distance
30.00 km
Est. duration
~3:02:00
Structure
2 blocks(2 reps)
Phases
Long run · 18,000m
6:20 /km
Marathon pace · 12,000m
5:40 /km
How to run it
Run the first 18 km at long run pace, then the last 12 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
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- Long run · 30 km~3 h 10 min
30 km steady: time on your feet.
In Marathon: beginner, Marathon: intermediate and 1 more
- 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