Workouts» Los Angeles Marathon: Phase 2» Week 18 »

5. The Long Run (15mi)

4000 m from 75 to 92% of 10k pace
3x 400 m @ 82% of 10k pace,
800 m @ 92% of 10k pace
400 m @ 75% of 10k pace
3200 m @ 85% of 10k pace
800 m @ 75% of 10k pace
4800 m @ 86% of 10k pace
800 m @ 75% of 10k pace
6400 m @ 87% of 10k pace
Workout overview

Distance: 24 km

Zone distribution

Z1: 0 m

Z2: 2236 m

Z3: 18893 m

Z4: 2871 m

Z5: 0 m

Z6: 0 m

0%
9%
79%
12%
0%
0%

You create the dialogue in your mind during training and races so create your own script. Your mind will complain but you can be in charge. Script success. Be great.

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All workouts in 

Los Angeles Marathon: Phase 2 » Week 18

  • 1. Fartlek - 400m/200m

    13.6 km | 308 SP

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  • 2. 8mi Easy Run #2

    12.8 km | 235 SP

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  • 3. Tempo 5mi

    14.4 km | 361 SP

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  • 5. The Long Run (15mi)

    24 km | 488 SP

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