Long Run
Key marathon preparation
Total duration
3 hours
Target pace
6:30-6:50/km
Approximate distance
25-27 km (approx.)
Session Structure
5 min brisk walk (Z2 warm-up): Activate body with energetic walking
3 x 55 min jog in Z2 (6:30-6:50/km): Steady pace, comfortable, don't force
5-10 min cool-down: Easy walk until you feel relaxed
5-10 min stretching: Full legs: calves, hamstrings, quads, psoas
Key Points
- Controlled pacing: Stay at marathon pace or slightly below
- Hydration and gels: Replicate race strategy (every 40-45 min)
- Mental management: Work on patience, especially in the second block
- Running technique: Check posture, arm swing and cadence
- Real simulation: Ideal if using same shoes, clothing and nutrition as marathon