Reckoning Workout Adds Pace to Long Runs for Marathon Prep

Marathon long runs can become repetitive when done at the same pace each week. Adding faster segments, ideally at target marathon pace, helps prepare runners for the fatigue experienced in the latter stages of a race. This session is designed to challenge both physical and mental limits when legs are tired, simulating the need to dig deep on race day.

Fueling intelligently during the workout is emphasized as a way to practice marathon nutrition. Runners should start taking carbohydrates from 20 minutes into the run and continue refuelling every 20-30 minutes using gels, bars, chews, or drinks. This approach helps sustain energy during the harder efforts in the second half of the workout and is also ideal for testing race-day gear like carbon shoes under fatigue.

The workout also supports ultramarathon runners aiming to build speed and durability for distances of 50K or more. Adding hills during the 10-minute repetitions increases the challenge and develops the strength, power, and endurance needed for longer race distances.

Physiologically, the session improves lactate clearance, enhances glycogen utilization, and promotes fat burning. It also builds confidence in handling long distances and maintaining a faster pace when tired.

The session

The workout begins with a warm-up that can blend into the first hour of running. It includes 15-20 minutes of easy running, followed by 40 minutes at a steady pace. The core consists of four 10-minute repetitions at marathon pace, with two minutes of rest between each rep. The session ends with a 10-15 minute easy cool-down.

How to adapt this workout to suit your training

The workout can be adjusted based on where a runner is in their marathon training cycle. Early in the block, the 10-minute reps can be replaced with four 5-minute efforts at marathon pace, with five minutes of rest between each. Later in the block, runners can extend the reps-for example, to two 30-minute efforts or one 60-minute effort-to increase the challenge.

For first-time marathoners unsure of their marathon pace, a half marathon time can serve as a rough guide. For instance, a two-hour half marathon might suggest aiming for a pace around 9.44 per mile or 6.03 per kilometer, accounting for expected slowing over the full distance. Coaches often recommend running by effort rather than strict pace for debut marathons, using the sensation of a sustainable 26-mile pace as a guide.

If pacing by feel is difficult, runners can simply increase their speed slightly-by 5 to 10 seconds per kilometer-above their usual long run pace. This small increase raises effort, heart rate, and cadence, providing valuable practice for managing fatigue and stress on race day.

The workout is presented by a coach from loopedruncoaching.com, who works with athletes preparing for their first marathon.