Midweek Medium-Long Run 18 km
An 18 km medium-long run at a steady aerobic effort for the middle of the week, a fixed part of higher-volume half marathon and marathon plans.
- Duration
- 1 h 37 minestimated
- Distance
- 18 kmestimated
- Effort
- 110
- 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 first 2 km | 2000 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Steady aerobic, upper easy zone | 16 km | 82-88% threshold pace72-80% HRmax75-82% FTP |
About this workout
The medium-long run sits in the middle of the week. It is shorter than the weekend long run but clearly longer than a normal easy day. Pete Pfitzinger made it a regular part of his marathon plans, because a second longer run each week builds endurance without the recovery cost of two full long runs.
Jog the first 2 km easily, then run 16 km at a steady aerobic effort in the upper half of your easy range. It should feel purposeful but comfortable, with breathing that allows short sentences. Keep it even, without a fast finish. Carry a drink on warm days.
This suits advanced runners and intermediate runners running 55 km or more per week. Schedule it at least two days away from the long run and the main workout. In lighter weeks, cut it to 14 km.
Tips
- Run it on the same weekday each week so the rest of the plan fits around it.
- Eat a proper breakfast or snack beforehand if you run it after work.
- Slow down rather than finishing tired, it should not feel like a long run.
Good forMarathonHalf marathon
Season phaseBaseBuild