Workout Write-Up: Fast Finish Long Run

For the Workout Write-up, one of Big River Racing’s team members will discuss one of their favorite types workouts and provide details about how and when to the workout. This week’s Workout Write-up comes from Julie Lossos.

Workout
Fast Finish Long Run

Type
Strength Workout

Details
This is essentially a tempo run at the end of a long run. You can vary the length of the total run and the amount of miles/minutes of the “fast finish.” In general, the last 30-60 minutes of the long run is run progressively faster, hitting marathon pace and attempting to get faster. The goal is to get your body used to running fast on tired legs. Psychologically, it’s also helpful to train your mind to push at the end of a long effort, and at the end, to know you can!

When is a good time to do this workout?
I do this workout several times during a marathon training segment, but sometimes I like to throw one in as my weekly workout, even if I’m not training for something specific. During marathon training, the total long run and the fast finish portion lengthens as the training segment progresses.

When did you last run this workout and how did it go?
I ran this workout a couple weeks ago impromptu, as I had skipped doing a workout earlier in the week and started my long run with a friend who was just running for the first 45 minutes with me. After we split off, I decided to pick up the pace, and really just decided as I was running to do the next 6 miles progressively faster, and it turned into a fast finish long run. Following the 6 mile tempo portion, I ran the last 1-2 miles of my 14 mile run easy as a cool down (and because I was spent). It felt good, and I was glad I squeaked in a workout at the end of the week.

Why do you like this workout?
I generally like long runs, and sometimes it’s fun to spice them up a bit. I like pushing hard when my body has a good amount of time to warm up (it takes me a bit!), and finishing a long effort feeling strong is a good confidence boost. You also get to finish your long run in less time than usual!

Favorite location for workout:
The nice thing about this workout is you can really do it anywhere. When I was training harder, I enjoyed starting in Forest Park, running on the roads in the surrounding area, and then coming back to the park to do the 6 mile loop as my fast finish – clockwise, so I could finish running down Skinker and back on the flats along Lindell to the Visitor Center.