Marathon Training

How to Spice Up Your Long Run

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have more time available. But are you sick of doing the same long boring steady run?

This workout is really great for marathon runners and long distance triathletes. Half marathon runners with performance goals will also benefit from including this workout in their programme.

Now don’t get me wrong the “boring” Long Steady Distance  (LSD) runs play a very important part in developing your base fitness.   I do not recommend doing this session until you have successfully built up to running for two hours at a steady aerobic Level II pace.

Progressive Run A

  • 60min Level II;
  • 40min Level III;
  • 10min Level IV;
  • 10min CD Level I-II;
  • 10min Stretching

Start off with 60 minutes of Level II running not only as a Warm Up but to develop and further enhance your aerobic fitness.

Next increase the pace to Level III for 40 minutes to increase the intensity, and simulate marathon race pace, before increasing to Threshold Pace Level IV for ten minutes. This higher intensity pace will develop your ability to tolerate lactic acid that can build up when running fast and lift the pace you can sustain, especially whilst fatigued.

Finish off with a ten minute Cool Down (CD) at Level II and then spend a further ten minutes stretching.

This session will take two hours to complete, hence why you need to be able to run for two hours comfortably prior to trying to do this workout.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729. Make sure you sign up to my informative newsletter.

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For more great workouts see my eBook: ‘Top 10 Workouts from Coach Ray – The Ten Most Popular Training Sessions from”.  Use the workouts within the eBook to enhance your fitness.

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