Long Run with Marathon Pace Blocks
Build endurance and consolidate marathon pace in long blocks, maintaining control and consistency
Total time
2h15-2h20 min
Marathon pace
6:20-6:30/km
Estimated distance
20-21.5 km
Warm-up - 5 minutes + optional strides
Easy pace: 6:20-6:40/km or slower - Active walk and gentle jog before starting
4 Blocks of 30 minutes each (2 hours total)
First 5 min: 6:10-6:20/km - Adjustment and relaxation phase
Next 25 min: 6:20-6:30/km (Marathon pace) - Continuous sustained pace, like in race
Repeat pattern: Complete this 30min block four times with active recovery between
Cool-down - 5-10 minutes
Free pace: 6:30-7:00/km or walk - Release legs, recover breathing
Tips for This Long Run
- Hydration: If possible, carry belt or bottle with salts + water. Consider using the same gel you plan to use in the half marathon on the 21st
- Pacing: Try to make all 4 blocks as consistent as possible. Don't go out hard in the first one
- Location: Take advantage of a flat, familiar circuit like the southern loop. Ideal for maintaining pace without elevation changes
- Mental focus: Imagine you're running the second half of the half marathon, especially in the last block
- Cadence: Try to maintain it around 164-168 spm. If it drops, lift arms slightly and focus on short steps
Today's Mindset
"Today is not about going faster. Today is about learning to sustain."