44 min
243. How to build long runs & make it feel easier to run long Run4PRs
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- Sport
Long runs are the cornerstone for many half and full marathon training plans. Many people have bucket list goals to train for a full marathon and train their body how to run 26.2 miles at a time. This endeavor will require a person to be able to run for long periods of time. It can almost seem unfathomable to build from a 3-4 mile long run to 20 miles as a long run. We often see athletes struggle to get to a place where they feel comfortable running for 90+ min at a time. While it is always a challenge to run for long periods of time, it is something that can be trained for and done without leaving you feeling like you were hit by a truck! We are going to do a deep dive into how to build your long runs and the common mistakes we see in building up longer runs.
What is the prerequisite long run to begin training for a full marathon?
90 min is a good benchmark
Long runs in marathon training are usually 2-3 hours 2-3x a month
What type of weekly mileage do you need to support long runs
We have used the 30% rule in the past which states your long run should not be more than 30% of total aerobic volume
If you workout 6 hours in a week, no more than 2-3 should be a long run
There are exceptions to this rule & we need to find what works best for the individual
Marathon training is more than just the long run & the more volume we do on one day the higher the chance for injury.
Balance risk vs reward
10% rule: We don’t want to increase long run too much too soon
10% of time of mileage
Do not increase every week
Having a cut back week
Consider having every other week be a build long run
We don’t need to run long every single weekend
More to marathon training than 1 single long run
SLOW THE F DOWN
You need to go slow enough to be in zone 2
Run/walks work well
FUELING
Fueling will allow you to run better
Carbs are fuel for long distances
Long runs are the cornerstone for many half and full marathon training plans. Many people have bucket list goals to train for a full marathon and train their body how to run 26.2 miles at a time. This endeavor will require a person to be able to run for long periods of time. It can almost seem unfathomable to build from a 3-4 mile long run to 20 miles as a long run. We often see athletes struggle to get to a place where they feel comfortable running for 90+ min at a time. While it is always a challenge to run for long periods of time, it is something that can be trained for and done without leaving you feeling like you were hit by a truck! We are going to do a deep dive into how to build your long runs and the common mistakes we see in building up longer runs.
What is the prerequisite long run to begin training for a full marathon?
90 min is a good benchmark
Long runs in marathon training are usually 2-3 hours 2-3x a month
What type of weekly mileage do you need to support long runs
We have used the 30% rule in the past which states your long run should not be more than 30% of total aerobic volume
If you workout 6 hours in a week, no more than 2-3 should be a long run
There are exceptions to this rule & we need to find what works best for the individual
Marathon training is more than just the long run & the more volume we do on one day the higher the chance for injury.
Balance risk vs reward
10% rule: We don’t want to increase long run too much too soon
10% of time of mileage
Do not increase every week
Having a cut back week
Consider having every other week be a build long run
We don’t need to run long every single weekend
More to marathon training than 1 single long run
SLOW THE F DOWN
You need to go slow enough to be in zone 2
Run/walks work well
FUELING
Fueling will allow you to run better
Carbs are fuel for long distances
44 min