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Training for a spring marathon? This workout may help you smash that PB

The fast-finish long run may be the secret ingredient you need to nail your time goals

Trevor Hofbauer Boston Marathon Photo by: Kevin Morris

If you have a few marathons under your belt and are working toward a faster goal, a fast-finish long run may be the necessary evil that you’re missing from your training regime. While tough, they can be a great training tool and even a confidence booster.

While speedwork is usually done on separate days from long and easy runs, the fast-finish long run has you incorporating some faster running into your regular long run. If you’re new to marathoning, skip this one for now–the main objective of the long run is to build mental and physical strength by running for increasingly longer periods, and newer runners should stay focused on logging the time or distance they have scheduled.

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Why do a fast-finish long runs?

Exercise scientist and coach Greg McMillan shares on McMillan Running that the focus of the fast-finish long run is exactly as it sounds–the speedier closing section.” You start the workout at your normal easy run pace, increase it slightly in the middle of the run, then try to run a very fast pace for the last 30 to 90 minutes of the run,” he writes. “I say ‘fast’ because you will gradually increase to a faster and faster pace so that you finish the run running nearly as fast as you can for the last few miles.”

McMillan explains that this workout is perfect race day prep: “The fast finish long run provides an opportunity to practice your marathon routine. Have the same dinner the night before as you plan to have the night before your race. Get hydrated like before the race. Wake up like it’s race day.”

Make as much of this session a race-day simulation as possible. The first time you try it a fast-finish long run may feel impossibly tough, but running hard on fatigued legs will help you feel strong and fresh late in your goal race. If you’re adding one of these into your weekly routine, make sure to take out one of your regular speedwork sessions to avoid overtraining, and fuel well before and after your run.

Example workout

Total run distance: 28 kilometres

Part one: run at your usual long run pace for the first 20 kilometres

Part two: increase your speed to marathon pace for the next eight kilometres. If you can, speed up until you’re running at approximately half-marathon pace for the last two or three kilometres, and then increase until you’re running as hard as you can for the very final stretch (ignore pace).

Cool down with an easy five-minute jog and some mobility work.

Remember to make the day following speedwork or a long run either a recovery (rest) day or a very easy running day.

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