Long Base Run
Pace-based with progressive finish
Total duration
80 minutes
Distance
13.5 to 14 km
Objective
Marathon pace consolidation
Pace Distribution
Warm-up (10 min)
6:15-6:30/km ~1.5-1.6 km | Getting into rhythm
Marathon pace block (60 min)
5:50-6:00/km ~10.0-10.3 km | Target zone
Progressive finish (10 min)
5:45 to 5:25/km ~1.8-2.0 km | Gradual acceleration
Race simulation tips
- Race day breakfast: Same type and timing as marathon day
- Test your gear: Use the same shoes and clothing for race day
- Fuel testing: Try 1 gel between minute 35-45 for digestive tolerance
- Hydration: Drink water before starting and during if possible
- Finish strong: Whole but activated, don't empty the tank
Training objectives
- 🏃♂️ Familiarize legs and mind with marathon pace
- ⚡ Work on running economy, breathing and fueling
- 🎯 Finish strong but controlled, without depleting energy