The fast-finish long run is fundamentally different from a traditional steady aerobic long run. Instead of maintaining a uniform, moderate intensity throughout, this session introduces a progressive intensification in the final third of the run—culminating in a near-race-effort finish. This makes it one of the most race-specific and physiologically demanding workouts in marathon preparation.
The structure of the session teaches the body to operate efficiently at marathon pace under accumulated fatigue, while simultaneously exposing the athlete to the psychological strain associated with the final kilometers of the marathon.
Originally popularized by Dr. Gabriele Rosa—one of the most influential marathon coaches globally—the fast-finish long run is now a staple in high-performance marathon programs.
Running at marathon pace after substantial prior fatigue enhances:
Lactate clearance and transport
Mitochondrial oxidative capacity
Running economy at race-specific intensities
The progressive acceleration simulates the final portion of the marathon, training:
Fuel-management under stress
Neuromuscular durability
Psychological tolerance to discomfort
Unlike glycogen-depletion runs, this session is performed with carbohydrate intake. This trains the athlete to:
Utilize both exogenous (consumed) and endogenous (stored) carbohydrate sources efficiently
Maintain performance at high percentages of VO₂max late into the run
Although the exact structure varies by athlete, a typical progression might be:
Initial Segment:
60–120 minutes at an easy to moderate aerobic pace
Middle Segment (optional):
Gradual increase toward steady aerobic pace
Final 30–90 minutes:
Progression from marathon pace → faster than marathon pace → near-maximal effort in the final 400–800 m
Example for an athlete targeting 4:21 per km marathon pace (7:00 per mile):
First 19–22 km at 4:40–4:58 per km
Final 10–12 km averaging 4:21 per km
Final 3–5 km at 3:54–4:00 per km
Last 400 m: near all-out effort
This session is extremely demanding and requires both physical freshness and mental preparation.
The fast-finish long run is also a full marathon rehearsal. Athletes should replicate all race-day variables:
Pre-run dinner: identical to the planned pre-marathon meal
Hydration schedule: same timing and quantities as race morning
Race-day routine: waking time, warm-up, and pre-run rituals
Apparel: use the exact clothing and shoes intended for race day
Nutrition plan: practice carbohydrate intake before and during the run
Terrain: perform the fast segment on asphalt for realistic loading
Using a cyclist or training partner to provide fluids and support is ideal to replicate race fueling without interrupting rhythm.
Runners consistently report that these simulations reveal critical insights—what works, what doesn’t, and what needs refinement before race day.
If an athlete is able to complete a 22–35 km fast-finish long run
with the final 13–19 km at fast pace,
and the final 3–5 km very fast,
they are physiologically and mentally prepared to achieve their marathon goal.
This makes the fast-finish long run one of the most valuable peak-phase workouts in marathon preparation.