28 km Long Run With 16 km at Marathon Pace
A 28 km long run with a continuous 16 km block at goal marathon pace, a specific session for experienced marathoners four to eight weeks before the race.
- Duration
- 2 h 27 minestimated
- Distance
- 28 kmestimated
- Effort
- 181
- Level
- Advanced
- Focus zone
- Tempo
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 Easy jog | 2000 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Relaxed aerobic | 8 km | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 | IntervalTempo Goal marathon pace, even | 16 km | 89-93% threshold pace78-86% HRmax82-89% FTP |
| 4 | Cool-downRecovery Easy jog | 2000 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Long runs with a continuous block at marathon pace are a central part of many advanced marathon plans, including those of Pete Pfitzinger. They teach you to hold goal pace for over an hour on legs that already have distance in them, and they test fueling and shoes under race conditions.
Run 2 km easy, then 8 km at a relaxed aerobic effort. Shift to goal marathon pace for 16 km and hold it as evenly as you can. Finish with 2 km of easy jogging. Take a gel and fluid just before the marathon pace section and every 30 to 40 minutes during it, as you plan to in the race.
This is for advanced runners with a solid history of long runs over 25 km. Run it two or three times between eight and four weeks out. If marathon pace slips badly in the last 4 km, review your goal before the next attempt.
Tips
- Choose a course with a profile similar to the race.
- Run the marathon pace block in your race shoes.
- Keep the 8 km before the block truly easy, the block is the workout.
Good forMarathon
Season phaseBuildPeak