FAST FINISH LONG RUN

A fast finish long run is a type of endurance training that involves starting at a normal easy pace and then increasing the pace to the target marathon pace or quicker for the last 30-60 minutes of the run. The goal of a fast finish long run is to improve endurance and speed, and to prepare the body for the challenges of the later stages of a marathon when runners are fatigued.

The benefits of a fast finish long run include improved endurance, speed, and the ability to deal with the challenges of the later stages of a marathon. The fast finish long run is typically used by experienced runners and is not recommended for beginners. The pace of the fast finish long run should be challenging but controlled, and runners should aim to hit around 90 percent of their maximum heart rate. The fast finish long run is a useful addition to a training plan for runners looking to improve their marathon performance.

HERE'S HOW IT WORKS

  1. Initial Steady Pace: You start by running at a moderate pace, around 70-80% of your maximum heart rate. This pace is kept for the majority of the run, typically around 14-18 miles or 2-3 hours, depending on your fitness level and goals.
  2. Finishing Strong: After completing the initial part, you gradually increase your pace. This could mean running at your race pace for the last few miles or kilometers, or incrementally speeding up over the final third of the run.
  3. Training Purpose: This method trains your body to keep a steady pace over a long distance but also boosts your ability to accelerate towards the end. It’s particularly useful in longer races like marathons, where you need to be steady for most of the race but finish with a strong burst.
  4. Incorporating into Training: It's advisable to include this technique in your training about 4-6 weeks before a major race. This allows your body time to adapt and recover from the increased demands.
  5. Caution and Gradual Progress: Approach this training method carefully. Gradually increase both distance and pace over time, and always listen to your body to prevent injury.

In summary, the Fast Finish Long Run is effective for training your body to maintain a consistent pace and then finish with a stronger, faster pace. It’s a valuable part of training, especially before a big race, but should be approached with caution and gradual progression.

FAST FINISH LONG RUN FAQs

The fast finish long run differs from a traditional long run in that it involves starting at a normal easy pace and then increasing the pace to the target marathon pace or quicker for the last 30-60 minutes of the run. In contrast, a traditional long run is typically done at a steady, easy pace throughout the entire run. The goal of a fast finish long run is to improve endurance and speed, and to prepare the body for the challenges of the later stages of a marathon when runners are fatigued. The fast finish long run is typically used by experienced runners and is not recommended for beginners. The pace of the fast finish long run should be challenging but controlled, and runners should aim to hit around 90 percent of their maximum heart rate. In contrast, a traditional long run is typically done at a slower pace, with the goal of building endurance and increasing mileage. While both types of runs are important for marathon training, the fast finish long run is a useful addition to a training plan for runners looking to improve their marathon performance.

ADDITIONAL REFERENCES & RESOURCES