Easier version
short
Harder version
long
Progression RunRPE 5Medium★★★★☆
PROGRESSIVE LONG RUN
A challenging long run that starts easy and progressively builds to marathon pace or faster. Develops endurance and race-specific fitness.
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Build aerobic endurance, practice race pacing, develop mental toughness, and simulate race-day fatigue management.
Workout Overview
Duration
1h 30m
Distance
18km
Intensity
5/10
Target Race
Marathon
Terrain
road
Difficulty
★★★★☆
Tags
progressivelong runmarathon paceendurancerace simulation
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration20m
“Begin with very comfortable easy pace to settle into rhythm”
Segment 1 of 6
20% of workout
MAIN
Training ZoneSteady
Effort Level
4/10
Duration20m
“First progression block - easy to steady pace”
Segment 2 of 6
20% of workout
MAIN
Training ZoneTempo
Effort Level
5/10
Duration20m
“Second progression block - steady to moderate effort”
Segment 3 of 6
20% of workout
MAIN
Training ZoneTempo
Effort Level
6/10
Duration20m
“Sustained marathon pace effort - the meat of the workout”
Segment 4 of 6
20% of workout
MAIN
Training ZoneThreshold
Effort Level
7/10
Duration10m
“Final fast finish - slightly faster than marathon pace”
Segment 5 of 6
10% of workout
COOLDOWN
Training ZoneEasy
Effort Level
3/10
Duration10m
“Easy cooldown to complete the long run”
Segment 6 of 6
10% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:40
Training Purpose
Build aerobic endurance, practice race pacing, develop mental toughness, and simulate race-day fatigue management.
Duration
20m
Zone
Easy
Notes
- •Very relaxed pace
- •Focus on finding your rhythm
- •Check in with your body
- •Prepare mentally for the progression ahead
Duration
20m
Zone
Steady
Notes
- •Gradual increase from easy pace
- •Steady, controlled effort
- •Maintain conversational pace
- •Focus on efficient running form
Duration
20m
Zone
Tempo
Notes
- •Continue gradual build
- •Moving towards marathon pace effort
- •Breathing becomes more controlled
- •Stay mentally engaged
Duration
20m
Zone
Tempo
Notes
- •Target marathon race pace
- •Comfortably hard effort
- •Practice race-day breathing patterns
- •Stay strong and focused through fatigue
- •This is the key segment - maintain pace and form
Duration
10m
Zone
Threshold
Notes
- •Slight increase from marathon pace
- •Practice strong finish like in a race
- •Push through fatigue
- •Use mental strength and focus
- •Finish strong and controlled
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Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.