Recent Poor Long Runs | 80/20 Endurance

Recent Poor Long Runs

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  • #11112

    Hi Matt

    Interested in your feedback, currently training with marathon level 3 and in week 15 of the plan. I have had two weeks of poor long runs only and couldn’t achieve what the plan sets out but all my other session has been okay. Normal run around 4:45 min/km but during these long runs it has been blowing out to at 5:30min/km at the end of the 32km, is this something to worry about? I did a half marathon in week 12 and achieve a 1:24:50 time.

    What would you recommend? to keep going with the current schedule or back it off slightly as after this week is two tapers week before the marathon.

    Matt Fitzgerald

    Hi Craig,

    Is this a new phenomenon for you. Have you done long runs of this length successfully in the past? Have you never done runs of this length? Bonking can happen for any number of reasons, but probably the most common one is underfueling. What are you doing for hydration and calories during these runs?

    Coach Matt


    Thanks, Matt I have been using the marathon level 3 plans for the past 12 months and have been mostly successful in achieving the long run workout (occasionally not achieving a single long run which I could explain). I have a fueling plan which is taking in about 60g of carbohydrates per hour by gels, around 400 ml of water and having a piece of toast with peanut butter prior to the run. This has been the method that I have used for running the marathon with success. So yes this is something new for me.


    Matt Fitzgerald

    Thanks for the addition information. If you were feeling/performing poorly in other session in addition to the long runs, I would have other ideas about what might be amiss. But you aren’t, so I don’t, and can only recommend that you follow your own advice and back off a bit. Let us know how it goes!


    Thanks, smashed out a great interval session last night with a lower heart rate than normal, I’m thinking at this stage just go with the plan and on Sunday have the final 32km long run before tapering and see what happens.

    Also just purchased a new pair of racing shoes (Nike Air Zoom Alphafly NEXT%) how would you wear then in because you don’t want to do many km in them because they aren’t build for many kms? Thinking of using them for a marathon in less than 3 weeks.

    Matt Fitzgerald

    I recommend you wear your new kicks twice before the race. The first time, just test them out–maybe wear them for a set of strides. The second time, wear them for the main body of a workout (switching into them post-warm-up and back out of them pre-cooldown).


    Thanks, great feedback

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