10-13 km at marathon pace minus 5-10 seconds per kilometer, ideally performed on tired legs (day after a quality session). Hanson method based on cumulative fatigue to simulate the final kilometers of a marathon.
Total 1h
The specificity principle (SAID - Specific Adaptation to Imposed Demands) dictates that the most effective training reproduces the metabolic, biomechanical, and psychological demands of the target event. Race-pace sessions develop pace automation (pacing), perceived effort calibration, and metabolic adaptations specific to the competition's duration and intensity.
For the marathon, Z3 corresponds to race pace. Long runs with marathon-pace portions develop specific metabolic endurance and in-race nutritional management.