Long run with marathon-pace inserts
Blocks of goal marathon pace embedded inside a long easy run.
Also called: MP long run, specific long run.
The signature peak-phase session of most modern marathon builds. Inserting goal pace into a long run stresses fuelling, pacing and mechanics simultaneously, in the fatigue state where they actually break down. Treat it as a dress rehearsal: same shoes, same gels, same drink, same start time as race day.
The session
Shown at a 4:00 marathon reference — 2 h 05 total, about 18.7 km, including 30 min of quality work.
Session
- 45 min easy (6:43–7:24/km)
- 15 min @ 5:41/km (M)
- 5 min easy (6:43–7:24/km)
- 15 min @ 5:41/km (M)
- 45 min easy (6:43–7:24/km)
Why this session works
Marathon-pace blocks inside the long run — race rhythm on progressively tired legs, with easy running to recover between. The signature session of the modern marathon build.
Source: Canova & Arcelli 1999. Training phase: peak.
Run it at your own paces
Open the workout generator and enter a recent race time — every rep length, recovery and target pace is recalculated for your fitness, and the session exports to .fit for a Garmin watch.
Frequently asked questions
What is a long run with marathon-pace inserts?
Blocks of goal marathon pace embedded inside a long easy run. The signature peak-phase session of most modern marathon builds.
How long is this session?
At a 4:00 marathon reference it comes to 2 h 05 and about 18.7 km, of which 30 min is prescribed quality work. The generator scales both to your own paces, so a faster runner covers more ground in the same time.
Who is this workout for?
It is written for the peak phase of a marathon build. The distances shown suit a 4:00 marathoner; enter your own recent race time in the generator and every rep length and target pace is recalculated for you.
More long runs sessions
- Long run — Sustained easy running to build the aerobic base a marathon sits on.
- Progressive long run — A long run that gradually accelerates, finishing at or near marathon pace.
- Long run with surges — A long easy run broken up by short faster efforts.
- Steady-state run — Sustained running between easy and marathon pace — harder than a recovery run, easier than a workout.