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140 Minute Long Run

LOAD: 430

140 Mins @ Easy Pace (RPE: 3-6)

Keep the long runs at a low effort level. Obviously the longer the time wears on the harder the run will become. Make sure you hydrate and take fuel with you.

We are getting serious now. A gel every 30-40 mins is what we want to be trialling now. The more often, the better. If it’s hot as well, please wear a hat, it makes a huge difference.

simon-linklater

Coach Simon

FEEDBACK

8

ENJOYMENT

6

RPE

PACE

Well what can I say my speed / running went well , planned todo 6 min ks did 6.01 ,( naturally not checking on my watch ) my average. BUT a very very very big problem , I ran at 5 ish early evening I did eat lunch at 11 , I had 2 gels did plan to have 3. , but I soon after I started I felt reflux/ strong heartburn and had to slow down that kept on happening and once I felt sick in fact I thought I was going to be . I’m sorry I have to eat at least 12 hours before I race .Ending on a plus my new shoes are great
Allan Payne
Sorry to hear that. But really well done on the run Allan. So my advice in terms of pre run food, would be to eat what you would ideally eat on the morning of the marathon. So if you do a long run at 5pm in the week, perhaps skip lunch but try a bowl of porridge or granola with a banana say at 2pm or 3pm. That’s likely what you’ll do on marathon day. So if we are practicing that now, then it might start to settle. So something much lighter than a big lunch. That would be my recommendation.
simon-linklater

Coach Simon