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==How The goal with a long run is to cause enough stress to trigger adaptation and increased fitness, but not so much stress that a protracted recovery is required. The diagram above shows that an ideal long train run?==A will generally be both shorter and slower than the race itself. The long run should can be far enough for as long as the distance to present race at a stress on slower pace, or as fast as the bodyrace at a shorter distance. It A good training program should be sufficient stress that it takes include a day or two to recover from, but no moremixture of paces and distances. If you still feel Note that the effects effort of the long run on goes down as the third daypaces slows up, the long run was too farbut there is a minimum pace for each runner. If you bounce back to normal Running slower than that pace can actually be harder and cause more stress on the day after the long run, it’s probably not far enoughbody. For some runners this distance might be 30 miles, for others it may be 2 miles. I believe it’s okay to feel quite tired for A 14 minute/mile pace is the rest of a day after a long runpoint were running becomes less efficient than walking, but complete exhaustion and the need to sleep slowest efficient pace may indicate too much distancebe faster than that.
I’d argue that if you Some training plans have weekly long runs of increasing difficulty for three consecutive weeks, then a ‘cut back week’, shorter long run on the objective fourth week. This fourth week is to usually called the 'cutback week'. This type of cutback may be of value if the training plan does not include sufficient rest and recover. Is a 13 mile run for recovery in the right approachnormal routine, or would it be better to do far less? but I believe that a plan that calls for running 3 or 4 days per week is more effective. If a cutback week is used, I'd suggest not doing a long run should at all and focusing on maximum recovery. ==Types of long run==* Longer long runs that push the boundaries of the distance that can be covered, but at a slower pace. Walking breaks can help extend the distance further. * Faster long enough to build runs that provide a combination of speed and endurance, but at a shorter distance.* Interval long runs are mostly run at a slower pace, but with periods of higher intensity running. For instance, running 16 miles at an easy pace followed by 4 miles at marathon pace. * Practice runs, where the focus is on recreating race conditions, such as eating, drinking, clothing, etc. This can be combined with a longer or fast enough faster long run. * Long runs without fuel, which is believed to improve the body's ability to build speedconserve glycogen and increase the ability to burn fat and protein. These runs should be conservative in the distance and pace as the lack of fuel makes them much harder. Complete glycogen depletion is unpleasant and potentially dangerous as it can impair mental functioning. The It can also result in between the inability to keep running, so be prepared. These runs just impair recoveryshould be with company for safety. ==Shortest long run for a marathon==For marathon training, I would consider 16 miles to be the shortest distance that helps prepare for a marathon. There are some programs, such as Hanson, that have 16 miles as the longest long run, but I don’t believe that provides sufficient training for most runners.
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==Types of How long is a long run?==** Slower runs A long run should be far enough for the distance to present a stress on the body. It should be sufficient stress that push it takes a day or two to recover from, but no more. If you still feel the boundaries effects of the distance that can be coveredlong run on the third day, the long run was too far. Walking breaks can help extend If you bounce back to normal the day after the long run, it’s probably not far enough. For some runners this distance furthermight be 30 miles, for others it may be 2 miles. ** Runs closer I believe it’s okay to marathon pace that provide feel quite tired for the rest of a day after a combination of speed long run, but complete exhaustion and endurancethe need to sleep may indicate too much distance.** Practice runsIf you experience [[Delayed Onset Muscle Soreness]] after a long run, where then the focus is on recreating race conditions, such as eating, drinking, etcrun was too far and the distance and/or pace should be cut back quite a lot.
==Shortest long run for a marathonHow far, How Fast?==For marathon training, I would consider 16 miles to be the shortest distance that helps prepare for a marathon. There are some programs, such as Hanson, that have 16 miles as the longest long run, but I don’t believe that provides sufficient training for most runners[[File:Pace and Distance-small. png]]
==How far, How Fast, How Often?==Most training plans call for a long run once per week or once every other week. I would suggest that once per week is reasonable for most runners, as the long run should not leave you tired or impaired for more than a couple of days. There will be lingering effects that last for a week or more, but these should not prevent another long run seven days later.
==Cutback weeks==