The long run: how long and how fast
The most important session when preparing a marathon or a trail race. Duration, pace, variations and how to fuel during it.
The long run is the session that most resembles what awaits you in an endurance race. It trains endurance, fat use, your head and the logistics of eating and drinking on the move.
How long
- Preparing a marathon: between 1 h 45 and 3 hours, depending on your level.
- Preparing a half marathon: between 1 h 15 and 1 h 45.
- For long trail races: time on feet and elevation count more than distance.
A common guideline is that it shouldn't exceed 25-30% of your weekly volume.
At what pace
Mostly easy. Running it too fast turns it into a race that takes days to recover from.
Variations
- Progressive: the last 20-30 minutes at marathon pace.
- With blocks: 2 or 3 blocks at goal pace within the run.
Practise your fuelling
It's the place to test gels, drinks and how often you take them. Whatever you haven't tried in a long run, don't use on race day.