Church of the Long Run - London - Marathon Workout

Every Sunday, we offer a community-driven long run, all year round. For this weekend's Church of the Long Run we run a marathon paced workout. For those running Valencia Marathon, this is a great test of your fitness ahead of race day. Distance options of 10 km (6 miles) and 20 km (12 miles). Both distance options offer many opportunities to lengthen or shorten your miles, depending on your needs.

Location:
Meet at the London Trackhouse for 9AM, bag drop, changing will be available. We kick off from 9:30AM. 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, we have refreshments to kick start the recovery.

20km/12M Long Run Breakdown:
5km Warmup
2 x 4km at marathon pace with 1km recovery
5k Cooldown

10k/6M Short Run Breakdown:
3km Warmup
1 x 4km at marathon pace
3km Cooldown

Pace groups will range from:

2:45hr Marathon Group:
Warmup/Cooldown pace: 7:30/mile - 4:40/km
Marathon Effort - 6:20/mile - 3:55/km

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

3:15hr Marathon Group:
Warmup/Cooldown pace: 8:30/mile - 5:20/km
Marathon Effort - 7:25/mile - 4:35/km

3:30hr Marathon Group:
Warmup/Cooldown pace: 9:00/mile - 5:35/km
Marathon Effort - 8:00/mile - 5:00/km

3:45hr Marathon Group:
Warmup/Cooldown pace: 9:30/mile - 5:55/km
Marathon Effort - 8:30/mile - 5:20/km

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

4:30hr Marathon Group:
Warmup/Cooldown pace: 11:00/mile - 6:50/km
Marathon Effort - 10:00/mile - 6:15/km

5:00hr 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.