Long Run Simulation
3-hour run aiming for ~35km at sustainable, constant pace
Recommended pace
6:20-6:35/km
Estimated distance
32-35 km
Warm-up - 10 minutes
Dynamic walk + gentle jog: 7:00-6:45/km (Zone 1-2)
Main Phase - 2h 40m
Constant pace: 6:20-6:35/km (Zone 2-3) - seeking control and comfort
No pace spikes: Maintain steady effort throughout
Cool-down - 10 minutes
Easy finish: 6:50-7:20/km (Zone 1) - release legs and breathe
Long Run Tips
- Total race simulation: Use the gear you'll wear for the 42K
- Test your strategy: Practice hydration and nutrition (gels every 45', sips every 20')
- Choose wisely: Pick a flat route that's mentally manageable
- Don't get carried away: Don't accelerate if you feel great in the first 10K
- After km 28: Absolute focus. Visualize the Obelisco. You're already there