243. How to build long runs & make it feel easier to run long

Run4PRs

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.

1. What is the prerequisite long run to begin training for a full marathon?

1. 90 min is a good benchmark

2. Long runs in marathon training are usually 2-3 hours 2-3x a month

2. What type of weekly mileage do you need to support long runs

1. We have used the 30% rule in the past which states your long run should not be more than 30% of total aerobic volume

2. If you workout 6 hours in a week, no more than 2-3 should be a long run

3. There are exceptions to this rule & we need to find what works best for the individual

4. Marathon training is more than just the long run & the more volume we do on one day the higher the chance for injury.

5. Balance risk vs reward

3. 10% rule: We don’t want to increase long run too much too soon

1. 10% of time of mileage

2. Do not increase every week

3. Having a cut back week

4. Consider having every other week be a build long run

1. We don’t need to run long every single weekend

2. More to marathon training than 1 single long run

5. SLOW THE F DOWN

1. You need to go slow enough to be in zone 2

2. Run/walks work well

6. FUELING

1. Fueling will allow you to run better

2. Carbs are fuel for long distances