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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.
more long runs at or close to marathon pace no more than 15s mile slower i tended to alternate my weekly endurance run between long 18 22m runs at target pace so for 3 30 around 8min miling long slower runs 8m30 miling and half marathon races at around 7min30 miling 1 36 1 39ver 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