Fast Finish Long Run 90 min
A 90 minute long run with 15 minutes at marathon pace near the end, to practice goal effort on tired legs in half marathon and marathon training.
- Duration
- 1 h 30 min
- Distance
- 16.6 kmestimated
- Effort
- 103
- Level
- Intermediate
- 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 jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Easy aerobic, relaxed | 60 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 | IntervalTempo Marathon pace, controlled | 15 min | 89-93% threshold pace78-86% HRmax82-89% FTP |
| 4 | Cool-downRecovery Easy jog to finish | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
A fast finish teaches you to change gear when the legs are already tired, which is how the second half of a race feels. It also gives the long run a clear purpose without turning the whole run into a hard effort.
Warm up with ten minutes of easy jogging and run 60 minutes at an easy aerobic effort. Then increase to marathon pace for 15 minutes. If you have no marathon goal yet, use an effort that feels comfortably hard but sustainable for a couple of hours. Jog the last five minutes easy to cool down. The fast part should feel controlled, not like a race.
This suits intermediate runners in the build phase of a half marathon or marathon plan. Use it every two or three weeks at most, and keep the other long runs fully easy.
Tips
- Take a gel about ten minutes before the marathon pace section.
- Shift up to the faster pace over a minute rather than all at once.
- If marathon pace feels hard after five minutes, finish the section at a steady effort instead.
Good forHalf marathonMarathon
Season phaseBuildPeak