Workouts» Los Angeles Marathon: Phase 1» Week 16 »

3. The Long Run (7mi)

800 m from 75 to 90% of HM pace
1600 m @ 95% of HM pace
1600 m @ 96% of HM pace
1600 m @ 99% of HM pace
1600 m @ 97% of HM pace
4000 m @ 100% of HM pace
400 m from 80 to 65% of HM pace
13min 20sec from 75 to 90% of HM pace26min 40sec @ 95% of HM pace26min 40sec @ 96% of HM pace26min 40sec @ 99% of HM pace26min 40sec @ 97% of HM pace1hr 6min 40sec @ 100% of HM pace6min 40sec from 80 to 65% of HM pace
Workout overview

Distance: 11.6 km

Zone distribution

Z1: 0 m

Z2: 625 m

Z3: 575 m

Z4: 10400 m

Z5: 0 m

Z6: 0 m

0%
5%
5%
90%
0%
0%

Starting to taper. We'll bring distance down, but we will have a section where we run our race pace at the end. It should feel tough but sustainable.

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All workouts in 

Los Angeles Marathon: Phase 1 » Week 16

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  • 2. 10k Test

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  • 3. The Long Run (7mi)

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