Your September Long Runs, Built for a Breakthrough Race Day

We are thrilled to introduce five new marathon simulation workouts for the month of September.

These workouts come just in time for the fall marathon season. For these workouts, you will be spending extended time at goal marathon power, practicing the gear changes, sustained efforts, and strong finishes that race day demands. They range from steady progressions that build to race intensity, to alternating blocks that teach you to shift gears mid-run, to two-stage finishes that ask for your fastest running on your most tired legs.

Let’s dive into the new workouts released this month. 

Build Strength and Endurance From Your Long Runs

Each workout this month adds structure to your long run, helping you build endurance, practice holding race effort on tired legs, and finish stronger as fatigue sets in.

• The Marathon Sandwich: After a 20 minute warmup, you will lock into your marathon power for 20 minutes, recover with a 10 minute easy run, and lock in again for another 20 minutes at marathon power. Finish the session with a 15 minute cooldown.
• The Long Way Up: You will start this long run workout with a 20 minute warmup followed by 20 minutes in lower zone 2, 20 minutes in mid zone 2, and 20 minutes in upper zone 2 / lower zone 3. Finish the session with a 10 minute cooldown.
• The Alternator: You will start this long run workout with a 20 minute warmup. Then, you will lock in for six sets of 6 minutes at your marathon to half marathon power with 6 minutes moderate in between. You will cooldown for 10 minutes.
• The Half-and-Half: For this long run workout, you will warm up for 15 minutes before settling into an hour run, where the first half hour is in your mid zone 2 and the last half hour is at your marathon power. You will end the workout with a 10 minute cooldown.
• The Two-Stage Finish: You will start with a 15 minute warmup before settling into a moderate effort for 40 minutes, followed by 12 minutes at marathon power, and finishing with 5 minutes at half marathon power. You will end with a 15 minute cooldown. 

Unlock the Full Workout Library & Train Smarter With the Stryd Membership

This September, bring more purpose to your long runs. These five new workouts are designed to build endurance, introduce race-specific efforts, and help you stay strong as fatigue builds.

With a Stryd Membership, you'll unlock these new sessions plus 600+ structured workouts designed to help you train with purpose. You'll also gain access to Stryd Assistant for personalized training guidance, answers to your running questions, and insights to help you make smarter training decisions.

Upgrade to the Stryd Membership today and discover new ways to make every long run count.