Progressive Long Run 2 Hours in Three Stages
A 2 hour long run in three stages of about 40 minutes, from easy to steady to close to marathon effort, to finish strong without a separate fast section.
- Duration
- 2 h
- Distance
- 22.7 kmestimated
- Effort
- 142
- 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 start | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Stage 1, easy aerobic | 30 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 | IntervalEndurance Stage 2, top of easy range | 40 min | 85-89% threshold pace75-80% HRmax78-83% FTP |
| 4 | IntervalTempo Stage 3, close to marathon effort | 35 min | 88-92% threshold pace78-86% HRmax82-89% FTP |
| 5 | Cool-downRecovery Easy jog | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
A progressive long run spreads the increase in effort over the whole run instead of saving it for a short fast finish. The first 40 minutes are easy, the next 40 steady, and the last 35 close to marathon effort before a short jog. The load builds gently, and you learn to speed up while fatigue rises.
Run ten minutes very easy and 30 minutes at an easy aerobic effort. Increase to a steady effort for the next 40 minutes, around the top of your easy range. For the next 35 minutes, move up to marathon effort or slightly slower, then jog five minutes. Each change should be small. If the last stage feels too hard after ten minutes, settle back to the steady effort and finish there.
This suits advanced runners preparing for a marathon or a long trail race. Use it once every two to three weeks in the build phase and fuel as you would in the race.
Tips
- Let heart rate guide the stages on hilly routes.
- Fuel at about 40 and 80 minutes.
- Keep the first stage easy enough to talk in full sentences.
Good forMarathonHalf marathonUltra
Season phaseBuild