Long Run Pacing Explained: Get It Right, Run Faster

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00:00 Intro
00:38 Personal Run Coaching
01:11 The Long Run
02:18 3 Types of Long Run
03:03 Long Slow Distance
04:03 My Pacing for Long Runs
05:26 Specific Long Run Number 1
06:35 How to progress onto this
07:24 Race Pace
08:23 Specific Long Run Number 2
09:10 Progression
09:55 Specific Long Run Number 2.1
11:42 Specific Long Run Number 3
12:30 Big Marathon Session
13:34 Don't arrive on the start line tired.
14:37 Nutrition Strategy
15:15 The Magic

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Long Run Pacing Explained: How to Run Smarter, Get Faster & Race Stronger

If you’re wondering how fast you should run your long runs — this is the video for you. Whether you’re training for a 5K, half marathon, marathon, or ultra, long run pacing is one of the biggest predictors of your race-day success. But it’s also one of the most misunderstood.

In this video, I break down:
1. Why long run pace matters for performance, recovery, and injury prevention.
2. The three key types of long runs every distance runner should rotate.
3. How to calculate YOUR perfect long run pace based on goal race pace.
4. My own examples using a 3:20/km (5:20/mile) marathon goal pace.
5. How to train smarter – not harder – with real structure and intention.

This is the pacing blueprint I use with my marathoners and sub-elite clients. Whether you're going sub-3, sub-4, or building toward your first 26.2, this approach will help you train efficiently and make every long run count.

In This Video, You'll Learn:
• What Long Slow Distance (LSD) runs actually do for your aerobic base.
• How to structure a Progressive Long Run that teaches you to finish strong.
• Why Tempo Long Runs are the ultimate dress rehearsal for marathon day.
• How to avoid burnout while building fatigue resistance and race-day confidence.

#MarathonTraining #RunningTips #LongRunPacing #DistanceRunning #RunningGoals #MarathonPace #EnduranceTraining #Sub3Marathon #RunningPerformance #SmartTraining

Music track: Back in Time by Aylex
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