Fast Finish Long Run 2 Hours With 20 min Cutdown
A 2 hour long run that ends with 10 minutes at marathon pace and 10 minutes at half marathon pace, a demanding late-race rehearsal for marathoners.
- Duration
- 2 h
- Distance
- 22.3 kmestimated
- Effort
- 140
- 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 Easy start | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Easy, fuel every 30 to 40 min | 85 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 | IntervalTempo Marathon pace | 10 min | 89-93% threshold pace78-86% HRmax82-89% FTP |
| 4 | IntervalSweet spot Half marathon pace, hold form | 10 min | 95-97% threshold pace85-89% HRmax89-95% FTP |
| 5 | Cool-downRecovery Easy jog | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This fast finish is for experienced marathoners. After 95 minutes of running, glycogen stores are lower and the legs are tired, and that is when you step up first to marathon pace and then to half marathon pace. It rehearses the final 10 km of a marathon, where holding pace takes real focus.
Warm up for ten minutes and run 85 minutes at an easy aerobic effort. Then run ten minutes at marathon pace and ten minutes at half marathon pace without a break. Jog five minutes to finish. Take a gel and fluid in the easy part, about every 30 to 40 minutes, so the fast finish is about pace and not about running on empty.
Use it two or three times in the last eight weeks before a marathon, never in the final two weeks. If the fast section falls apart, end it early and jog the rest easily.
Tips
- Plan the route so the fast finish is on flat roads.
- Take the last gel about 15 minutes before the marathon pace section.
- Recover with two or three easy days afterwards.
Good forMarathon
Season phaseBuildPeak