A long run in training is a key workout, particularly in endurance sports like marathon running, designed to build endurance and prepare the body for the demands of longer distances.
Understanding the Long Run
The purpose of a long run isn't just about covering distance; it's about:
- Building Aerobic Capacity: Long runs enhance your body's ability to use oxygen efficiently, which is crucial for endurance.
- Improving Muscular Endurance: Your muscles adapt to the prolonged effort of running long distances.
- Mental Preparation: Completing a long run builds confidence and prepares you mentally for race day.
- Fat Adaptation: Long runs teach your body to use fat as a fuel source, which is more sustainable than glycogen.
Long Run Distance
Long run distances vary based on training goals, experience level, and the specific event being prepared for. For marathon training, a typical longest long run will fall in the range of 16-22 miles (or 2.5-3 hours), and is typically done three or four weeks before the marathon.
Long Run Pace
The pace for long runs is generally slower than race pace. It should be conversational, allowing you to talk comfortably. The idea is to build endurance, not speed, during these sessions.
Example Long Run Plan for Marathon Training
| Week | Long Run Distance |
|---|---|
| 1 | 10 miles |
| 2 | 12 miles |
| 3 | 14 miles |
| 4 | 16 miles |
| 5 | 18 miles |
| 6 | 20 miles |
| 7 | 22 miles |
| 8 | 20 miles |
| 9 | 18 miles |
Key Considerations for Long Runs:
- Gradual Progression: Increase the distance of your long run gradually each week to avoid injury.
- Fueling and Hydration: Practice your fueling and hydration strategies during your long runs, as they will mirror race-day conditions.
- Listen to Your Body: Rest and recovery are just as important as the long runs themselves. Don't push through pain.
- Course Selection: Choose a route that simulates the terrain you expect on race day.
- Variety: Vary the terrain and pace of your long runs to provide different training stimuli.
