100 Days to London - Workout Long Run

Join us for the fifth run in our 100 Days to London programme. Whilst we offer runs that are focussed in other disciplines, the staple of any marathon programme is a marathon paced workout. Sandwiching some efforts at your goal marathon pace not only will give you the fitness, it will also unlock the mental training that you can achieve your goal marathon time. On offer, we have options of 13 km (8 miles) and 26 km (16 miles).

Location & Time
Meet at the London Trackhouse for 9AM, bag drop, changing will be available. From 9:30AM, we begin a group warmup and then start the run. These meet-ups are free and open to runners of all abilities.

Fuelling
Before the run, we will have coffee, bananas and water available. Post-run, refreshments will be available. We recommend bringing your fuelling options to trial on the run.

Workout
26k/16M Breakdown:
5k Warmup
4 x 3k at marathon pace with 1k recovery
5k Cooldown

13k/8M Breakdown:
5k Warmup
1 x 3k at marathon pace with 1k recovery
5k Cooldown

Pace Groups
2h45 Marathon Group
Warmup/Cooldown pace: 7:30/mile - 4:40/km
Marathon Effort: 6:20/mile - 3:55/km

3h00 Marathon Group
Warmup/Cooldown pace: 8:00/mile - 5:00/km
Marathon Effort: 6:50/mile - 4:15/km

3h15 Marathon Group
Warmup/Cooldown pace: 8:30/mile - 5:20/km
Marathon Effort: 7:25/mile - 4:35/km

3h30 Marathon Group
Warmup/Cooldown pace: 9:00/mile - 5:35/km
Marathon Effort: 8:00/mile - 5:00/km

3h45 Marathon Group
Warmup/Cooldown pace: 9:30/mile - 5:55/km
Marathon Effort: 8:30/mile - 5:20/km

4h00 Marathon Group
Warmup/Cooldown pace: 10:00/mile - 6:20/km
Marathon Effort: 9:00/mile - 5:35/km

4h30 Marathon Group
Warmup/Cooldown pace: 11:00/mile - 6:50/km
Marathon Effort: 10:00/mile - 6:20/km

5h00 Marathon Group
Warmup/Cooldown pace: 12:00/mile -7:25/km
Marathon Effort: 11:00/mile - 6:50/km

Full breakdown of the route will be published on our Strava Event page. We are asking all runners joining us for the first time to fill out this run club waiver before arriving.