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In the fast finish long run, start by running just the last three to five miles fast and on each successive fast finish long run, increase the distance of the fast part so that 3-4 weeks before your marathon, you run a 20-22 miler with the last 9-12 miles at a faster and faster pace.ow to Implement. While I recommend a two-hour long, steady run virtually year round for most runners, you should not start the fast finish long runs until 8-10 weeks before the marathon. Too many of these workouts and you will peak too soon and be flat by marathon day.
frequency most coaches suggest three to six long runs of 16 miles or more in the three months leading up to the marathon pace run at a comfortable conversational pace this may be marathon goal pace for slower runners or 30 to 90 seconds slower per mile than goal pace for sub 3 hour marathonersver 16 weeks my plan is for only 4 days of running based on tempo speed long and easy one swim session and one circuit session with one complete day of rest long runs go like this 18 20 10 mile race 18 16 1 2m race 21 10 mile race 22 18 20 15 23 15 10 marathon