32 km Long Run for Marathon Preparation
The classic 32 km, or 20 mile, long run for marathon training, run at an easy aerobic effort with a slow start and planned fueling.
- Duration
- 2 h 56 minestimated
- Distance
- 32 kmestimated
- Effort
- 185
- 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 2 km | 2000 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Easy aerobic, fuel every 30 to 40 min | 28 km | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 | Cool-downRecovery Easy jog | 2000 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
The 32 km long run is the run many marathoners circle in their plan. It covers about three quarters of the race distance and builds the muscular and mental endurance for the final 10 km, while staying short enough to recover from within a week.
Run the first 2 km very easily. Then run 28 km at an easy aerobic effort, roughly 20 to 60 seconds per kilometer slower than marathon pace. Finish with 2 km of easy jogging. Fuel every 30 to 40 minutes and drink regularly. Run on a route similar to the race course if you can, and wear the shoes you plan to race in for at least part of the run.
This is for advanced runners and experienced marathoners. Run it two or three times in the last ten weeks before the race, with the last one about three weeks out. Runners with slower paces may prefer a time cap of about three hours instead.
Tips
- Start slower than you think you need to.
- Practice your race-day breakfast before this run.
- Plan two or three easy days afterwards.
Good forMarathon
Season phaseBuildPeak