130 minute long run. 100 minutes at RPE 3, 30 minutes finish at RPE 5-7.
If you haven't experimented with gels and drinks, start here. Take a bottle to sip from every 20mins. Or so. Consume 1 gel at the 50 minute point. Try using sports drink for hydration and note any stomach problems after the gel. If so, switch to water in future runs.
6 x 400 even split for each at RPE 2-3