The long run is a cornerstone of training for runners of all levels, from 5k racers to marathoners. Its primary purpose is to build endurance by focusing on the duration and distance of the run, rather than high intensity. Typically performed at a conversational pace, this weekly session trains the body and mind to handle extended periods of effort.
Key Benefits of the Long Run
The article highlights numerous physiological and psychological advantages. Physically, long runs improve the cardiovascular system by developing capillaries, enhance energy production by increasing mitochondrial density, and boost glycogen storage in muscles. They also teach the body to efficiently use fat as a fuel source, conserving glycogen for later. Mentally, these runs build patience, perseverance, and the mental resilience needed to overcome fatigue and self-doubt during a race.
Scheduling and Practicality
A central question addressed is whether the long run must be done on a Sunday. The author concludes that it does not. Sunday is popular for practical reasons—it’s often a day off work, allowing ample time for the run and recovery. However, the key principles are flexibility and proper planning. A long run can be done any day of the week, provided it is scheduled after a rest or easy day and is followed by a day dedicated to recovery. Consistency and proper placement within the training week are more important than the specific day.
How Far and How Fast to Run
As a general guideline, the long run should constitute 20-30% of a runner’s total weekly mileage. For marathoners, this could mean runs of 90 minutes to over 2.5 hours, while half-marathoners might peak at 16-18 kilometers. The article stresses the importance of gradual progression to avoid injury. The pace should primarily be comfortable and in the first intensity zone. More advanced runners can introduce variations like progressive tempos or marathon-pace segments, but the fundamental goal remains building endurance, not speed.
Mentoring question
Considering your current lifestyle and training schedule, what day would be most optimal for your long run to ensure you have enough time for the run itself and for proper recovery afterward?
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