How to Add Race Simulation Long Runs to Your Marathon Training

For healthy runners who are aiming to improve their marathon finish times, it's effective to weave in race simulation workouts on your cutback long runs and a few additional times later in the season. For my advanced runners, I alternate a long, slow run with a cutback long run to allow their bodies time to adapt and recover and weave in occasional eight- to 12-mile race simulation runs as well.

I have them simulate race effort rather than pace (per my color-coded zones of intensity system) throughout the simulation run. I start them with just eight to 10 miles earlier in the season with a higher percentage of miles in the easy zone and progress them to running longer (10 to 12 miles) with a higher percentage in the moderate zone (race effort).

Here are two samples of early and late season race simulation runs.

8-Mile Early Season Race Simulation Run

4 miles in the easy, yellow zone
3 miles in the moderate, orange zone
1 mile in the hard, red zone

12-Mile Late Season Race Simulation Run

4 miles in the easy, yellow zone
7 miles in the moderate, orange zone
1 mile in the hard, red zone

The secret to successful marathoning is to evolve like a fine wine, in time and with gradual progression.