2.5 Hour Long Run With Fueling Practice
A 150 minute easy long run split into four 30 minute fueling blocks, for marathoners who want to rehearse race nutrition at the far end of training.
- Duration
- 2 h 30 min
- Distance
- 27.1 kmestimated
- Effort
- 155
- Level
- Advanced
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Very easy 15 min | 15 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | IntervalEndurance Easy, fuel at the end of this block | 30 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 | Cool-downRecovery Relaxed finish | 15 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Two and a half hours is close to the upper limit for long runs in many marathon programs. Jack Daniels, for example, limits long runs to about 150 minutes, arguing that longer runs add little extra benefit. This session uses that time to rehearse fueling as well as endurance.
Run 15 minutes very easily to warm up. Then run four blocks of 30 minutes at an easy aerobic effort. At the end of each block, take the carbohydrate and fluid you plan to use in the race, without stopping if possible. Finish with 15 minutes of relaxed running. Note how your stomach handles each intake and whether your energy drops in the last hour.
This is for advanced runners in marathon training with a solid history of two hour runs. Run it two or three times in a build, at least three weeks before the race.
Tips
- Use the same gels and drinks you plan to use in the race.
- Write down what you took and how you felt afterwards.
- Run a loop past home or the car so you do not have to carry everything.
Good forMarathon
Season phaseBuildPeak