Workouts» Los Angeles Marathon: Phase 2» Week 22 »

5. The Long Run (16mi)

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
8000 m @ 87% of 10k pace
Workout overview

Distance: 25.6 km

Zone distribution

Z1: 0 m

Z2: 2236 m

Z3: 20493 m

Z4: 2871 m

Z5: 0 m

Z6: 0 m

0%
9%
80%
11%
0%
0%

Final long run before the race! The focus here is on flow and mileage. A full marathon at race pace is made doable by after an high-distance long run like this one.

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All workouts in 

Los Angeles Marathon: Phase 2 » Week 22

  • 1. Fartlek - 400m/200m

    13.6 km | 308 SP

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  • 2. 8mi Easy Run #1

    12.8 km | 229 SP

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  • 4. 5mi Easy Run #1

    8 km | 144 SP

    View >

  • 5. The Long Run (16mi)

    25.6 km | 521 SP

    View >

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