100 Days to London - Week Twelve - Workout Long Run

Join us for the twelfth run of 100 Days to London, the longest run of the block and your final marathon workout before tapering begins. We meet & run from a favourite spot, Olympic Park, Hackney Marshes and Victoria Park. Distances of 16 km (10 miles) and 32 km (20 miles) available, and a well-earned post-run treat of waffles and fresh fruit provided by our partners Griddle Bakery.

Workout
32k/20M Breakdown:
8k Warmup
4 x 4k at marathon pace with 1k recovery
5k Cooldown

16k/10M Breakdown:
8k Warmup
1 x 4k at marathon pace
4k Cooldown

Location & Time
📍 Meet at the London Community Track for 9:00AM.
🔁 The Track is located in the Olympic Park.
🏃‍♀️ Group warmup takes place on track 9:30AM.
🎒 Bag drop, changing will be available.

Pacing & Distance
⏰ Pace Groups based off target marathon times ⬇️
⚡️ 2h30, 2h45, 3h00, 3h15, 3h30, 3h45, 4h00, 4h15, 4h30, 5h00.
🧬 You can tailor the distance to your own needs.
‼️ Pacers will run the set distances listed.

Fuelling
☕️ There'll be bananas and water available.
🍫 Griddle Bakery will provide post-run waffles.

Waiver & Strava
Full breakdown of the route will be published on our London Strava club page. We are asking all runners joining us for the first time to fill out this run club waiver before arriving.