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Long Run

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The Long Run is a widely accepted cornerstone of endurance training and virtually every marathon and ultramarathon training program emphasizes the Long Run. However, while there are some areas of consensus, much of the advice around the Long Run is contradictory and [[The Science of the Long Run]] is limited. This page tries to balance the need to give usable, specific direction with the need to impart the rationale and limitations of that advice.

=How long is a long run?=

There is no clear definition of how long a run has to be before it is considered a 'Long Run'. Some coaches use the term to describe the longest run of the week as the Long Run, and they consider even a 5 mile run as a Long Run. However, the term 'Long Run' is most frequently used in the context of marathon and ultramarathon training. In this context, a Long Run is often longer than a given distance, such as 16 miles, or a given time, such as 2 hours. At these distances and times [[Glycogen]] depletion becomes a significant factor, as does muscular damage.

=Benefits of the Long Run=

While there are many [[Endurance Adaptations]], it is unclear which are specifically enhanced by Long Run training. There are a number of factors that are specific to the Long Run.

* The patterns of [[Glycogen]] depletion suggest that during a Long Run different [[Muscle]] fibers become activated. Therefore a Long Run may train muscle fibers that would otherwise not be stressed by shorter runs.

* The psychological benefits of the Long Run should not be underestimated. The [[Central Governor Theory]] suggest that Long Run training provides critical mental adaptation.

=Estimating the Stress of a Long Run=

The table below uses an estimate of the relative difficulty for different length and pace Long Runs. This particular table is for a 4:00 marathon runner, but you can create a customized table using the [[VDOT Calculator]]. This approach uses a number of assumptions.

table.imagetable td { background:#dcddc0 url('/mediawiki/scripting/cell-grey.jpg'); border-width: 1px; padding: 3px; border-style: solid; border-color: #999999; }

</style><table class="imagetable" border="0" cellpadding="5" cellspacing="2"> <tbody><tr align="center" wibble><tr><th>Pace</th><th>13 Mile</th><th>14 Mile</th><th>15 Mile</th><th>16 Mile</th><th>17 Mile</th><th>18 Mile</th><th>19 Mile</th><th>20 Mile</th><th>21 Mile</th><th>22 Mile</th><th>23 Mile</th><th>24 Mile</th><th>25 Mile</th><th>26 Mile</th><th>26.2 Mile</th><th>27 Mile</th><th>28 Mile</th><th>29 Mile</th><th>30 Mile</th></tr><tr><th>MP-30 sec 8:39/Mile</th><td>54 %</td><td>58 %</td><td>63 %</td><td>67 %</td><td>71 %</td><td>75 %</td><td>79 %</td><td>83 %</td><td>88 %</td><td>92 %</td><td>96 %</td><td>100 %</td><td>104 %</td><td>108 %</td><td>109 %</td><td>113 %</td><td>117 %</td><td>121 %</td><td>125 %</td></tr><tr><th>MP-20 sec 8:49/Mile</th><td>53 %</td><td>57 %</td><td>61 %</td><td>65 %</td><td>69 %</td><td>73 %</td><td>77 %</td><td>81 %</td><td>85 %</td><td>89 %</td><td>93 %</td><td>97 %</td><td>101 %</td><td>105 %</td><td>106 %</td><td>109 %</td><td>113 %</td><td>117 %</td><td>121 %</td></tr><tr><th>MP-15 sec 8:54/Mile</th><td>52 %</td><td>56 %</td><td>60 %</td><td>64 %</td><td>68 %</td><td>72 %</td><td>76 %</td><td>80 %</td><td>84 %</td><td>88 %</td><td>92 %</td><td>96 %</td><td>100 %</td><td>104 %</td><td>104 %</td><td>108 %</td><td>112 %</td><td>116 %</td><td>120 %</td></tr><tr><th>MP-10 sec 8:59/Mile</th><td>51 %</td><td>55 %</td><td>59 %</td><td>63 %</td><td>67 %</td><td>71 %</td><td>75 %</td><td>79 %</td><td>83 %</td><td>86 %</td><td>90 %</td><td>94 %</td><td>98 %</td><td>102 %</td><td>103 %</td><td>106 %</td><td>110 %</td><td>114 %</td><td>118 %</td></tr><tr><th>MP 9:09/Mile</th><td>50 %</td><td>53 %</td><td>57 %</td><td>61 %</td><td>65 %</td><td>69 %</td><td>73 %</td><td>76 %</td><td>80 %</td><td>84 %</td><td>88 %</td><td>92 %</td><td>95 %</td><td>99 %</td><td>100 %</td><td>103 %</td><td>107 %</td><td>111 %</td><td>115 %</td></tr><tr><th>MP+10 sec 9:19/Mile</th><td>48 %</td><td>52 %</td><td>56 %</td><td>59 %</td><td>63 %</td><td>67 %</td><td>70 %</td><td>74 %</td><td>78 %</td><td>82 %</td><td>85 %</td><td>89 %</td><td>93 %</td><td>96 %</td><td>97 %</td><td>100 %</td><td>104 %</td><td>108 %</td><td>111 %</td></tr><tr><th>MP+15 sec 9:24/Mile</th><td>48 %</td><td>51 %</td><td>55 %</td><td>59 %</td><td>62 %</td><td>66 %</td><td>69 %</td><td>73 %</td><td>77 %</td><td>80 %</td><td>84 %</td><td>88 %</td><td>91 %</td><td>95 %</td><td>96 %</td><td>99 %</td><td>102 %</td><td>106 %</td><td>110 %</td></tr><tr><th>MP+20 sec 9:29/Mile</th><td>47 %</td><td>50 %</td><td>54 %</td><td>58 %</td><td>61 %</td><td>65 %</td><td>69 %</td><td>72 %</td><td>76 %</td><td>79 %</td><td>83 %</td><td>87 %</td><td>90 %</td><td>94 %</td><td>94 %</td><td>97 %</td><td>101 %</td><td>105 %</td><td>108 %</td></tr><tr><th>MP+30 sec 9:39/Mile</th><td>46 %</td><td>49 %</td><td>53 %</td><td>56 %</td><td>60 %</td><td>63 %</td><td>67 %</td><td>70 %</td><td>74 %</td><td>77 %</td><td>81 %</td><td>84 %</td><td>88 %</td><td>91 %</td><td>92 %</td><td>95 %</td><td>98 %</td><td>102 %</td><td>105 %</td></tr><tr><th>MP+45 sec 9:54/Mile</th><td>44 %</td><td>47 %</td><td>51 %</td><td>54 %</td><td>57 %</td><td>61 %</td><td>64 %</td><td>67 %</td><td>71 %</td><td>74 %</td><td>77 %</td><td>81 %</td><td>84 %</td><td>88 %</td><td>88 %</td><td>91 %</td><td>94 %</td><td>98 %</td><td>101 %</td></tr><tr><th>MP+60 sec 10:09/Mile</th><td>42 %</td><td>45 %</td><td>49 %</td><td>52 %</td><td>55 %</td><td>58 %</td><td>61 %</td><td>65 %</td><td>68 %</td><td>71 %</td><td>74 %</td><td>78 %</td><td>81 %</td><td>84 %</td><td>85 %</td><td>87 %</td><td>91 %</td><td>94 %</td><td>97 %</td></tr><tr><th>MP+90 sec 10:39/Mile</th><td>39 %</td><td>42 %</td><td>45 %</td><td>48 %</td><td>51 %</td><td>54 %</td><td>57 %</td><td>60 %</td><td>63 %</td><td>66 %</td><td>69 %</td><td>72 %</td><td>75 %</td><td>78 %</td><td>78 %</td><td>81 %</td><td>84 %</td><td>87 %</td><td>90 %</td></tr><tr><th>MP+120 sec 11:09/Mile</th><td>36 %</td><td>39 %</td><td>42 %</td><td>44 %</td><td>47 %</td><td>50 %</td><td>53 %</td><td>55 %</td><td>58 %</td><td>61 %</td><td>64 %</td><td>66 %</td><td>69 %</td><td>72 %</td><td>73 %</td><td>75 %</td><td>78 %</td><td>80 %</td><td>83 %</td></tr> </tbody></table></html>

=Guidelines=

These guidelines based on my interpretation of the scientific and anecdotal evidence. These guidelines attempt to provide specific, usable direction that is balanced by the limitations of the available evidence. Because of the limitations of our understanding, these guidelines use specific words in upper case to indicate the degree of confidence.

* "UNCLEAR" is used when there is no evidence and usually reflects a simple observation of a common practice.

I've included the underlying rationale as well as the caveats (limitations) for the guidelines to allow you to evaluate them for yourself. For more details on the available science, see [[The Science of the Long Run]].

==Increasing Distance==

The distance of the Long Run MUST be increased gradually.

** There may be some injury risk to longer long runs, but it seems more likely that the injury risk comes from ramping up the length of the long run too quickly.

* Caveats:

** Many factors impact the difficulty of a Long Run beyond the overall distance, including pace, the amount of [[Downhill Running~~| downhill~~]] ~~running~~, [[Nutrient Timing| post run nutrition]], [[Massage~~| massage~~]] and ~~[[Training Monotony|~~ {{TrainingMonotony}}]].

** Following a fixed plan may be inappropriate, as individual responses vary.

==Muscle Soreness==

Long runs SHOULD produce slight [[Delayed Onset Muscle Soreness]], with recovery in a few days.

* Rationale: Muscle damage appears to be a stimulus for remodeling and improvement, so some muscle damage is beneficial. However, a long run that produces too much muscle damage would take too long to recover from and result in detraining.

* Caveats: The time taken to repair muscle damage from running appears to vary with the level of damage, but it can be tricky to work out what the right level of training is to produce the required soreness.

==Long Run Length for Marathon Training==

For marathon training, the longest Long Run SHOULD be over 20 miles, with the details varying with the expected marathon time.

** Any training stress requires adequate recovery time to enable [[Supercompensation]]. Therefore training must be structured to minimize {{TrainingMonotony}}.

** Individuality and prior experience may influence the optimal Long Run distance. I know of runners who believe that Long Runs over 26 miles has benefited their marathon performance and runners who believe that reducing their longest Long Run has been beneficial.

==Long Run Length for Running Sub-4:30 Marathons==

The longest Long Run for sub-4:30 marathons running SHOULD be over 20 miles.

*** See [[VDOT Calculator]] for details of estimating Long Run difficulty.

* Also, see the rationale and caveats in 'Long Run Length for Marathon Training' above.

==Long Run Length for Running 4:30 to 5:30 Marathons ==

Long runs for 4:30 to 5:30 marathons that will be raced by running continuously rather than using a run/walk method SHOULD use an approach of combining shorter, faster long runs with longer run/walks. The shorter, faster Long Runs SHOULD PROBABLY be up to 16 miles at Marathon Pace. The longer run/walk Long Runs SHOULD PROBABLY be 21-23 miles. (For run/walk marathons, see the guideline below.)

* Caveats: It may be better to use a Run/Walk approach to racing a 4:30-5:30 marathon

* Also, see the rationale and caveats in 'Long Run Length for Marathon Training' above.

==Run-Walk 5:30 and Slower Marathons==

Marathoners finishing the race in 5:30 or longer SHOULD use a run/walk approach for the race and Long Runs.

*** By comparison, Walking 1 minute at 15:00 min/mile pace and running 10 minutes at a 12:00 min/mile pace results in an average pace of 12:13, a much smaller relative drop of 1.8%.

* Caveats: It is practical to use a run/walk approach for faster marathon runners as well.

==Long Run Length for Run-Walk Marathons ==

The longest Long runs for run-walk marathons SHOULD PROBABLY be run/walk of over 20 miles at slower than race pace. Long Runs of 16-20 miles that use the same run/walk ratio and pace as the race MIGHT act as a substitute. Continuous running Long Runs of 12-16 miles MIGHT be a partial substitute for sub-5:30.

*** A 14 mile long run at 7% faster than marathon pace. However, because this is continuous running the training stress is higher.

** Runners slower than 5:30 should use run/walk even in training.

==Long ~~runs~~ Runs and Walking Breaks==

Taking walking breaks WILL reduces the stress of a long run or endurance race.

* Rationale: There is strong anecdotal evidence that walking breaks on a Long Run allows for recovery, reducing the training stress. This may be because the muscle fibers have time to absorb more nutrients (glucose, fat) from the blood, or because it allows more blood to flow to other part of the body, mobilizing nutrients.

* Caveats: These breaks can be intentional and structured, as in the Galloway approach to training, or due to stops for logistical reasons such as getting a drink.

==Post Long Run Nutrition==

The benefit and stress of a Long Run WILL be dependent on the post-run nutrition.

* Rationale: Post-exercise nutrition is an important aspect of training. The correct [[Nutrient Timing]] will optimize the benefits of exercise, and [[Protein]] intake immediately after [[Delayed Onset Muscle Soreness| DOMS]] inducing exercise makes a significant difference to the subsequent recovery and adaptation.

==Training for Novice and Experienced Marathoners==

Plans for novice marathon runners SHOULD be different to those for those with recent experience. Novice plans SHOULD focus on building up the length of the Long Run gradually, while experienced marathoners SHOULD PROBABLY be back to doing 16+ mile long runs soon after previous marathon.

* Rationale: A key part of training for a first marathon is building up the length of the Long Run. A runner who has just built up their endurance for a marathon race can lose endurance if they use a novice plan that starts the buildup process from scratch.

==Tapering the Long Run==

The longest Long Run SHOULD be 3-4 weeks before the race and there SHOULD be no Long Run within 2 weeks of the race.

* Rationale: There is some evidence that the benefits and damage of the Long Run last for many weeks. Therefore it is prudent to avoid long runs too close to the race.

* Caveats: This assumes that the objective is an optimal performance. It is quite possible to do many marathon or longer races in close succession.

==The Long Run Distance and Weekly Mileage==

The length of the Long Run SHOULD not be limited to a percentage of the weekly mileage.

** Plans such as [[FIRST]] only have 3 runs per week, so the long run is a large portion of the weekly mileage.

* Caveats: Too little training between Long Runs can result in detraining.

==Run Distance Rather Than Time==

For marathon running, Long Runs SHOULD PROBABLY be based on distance not time.

** For timed races (6 hours, 12 hours, 24 hours, etc.) a timed long run may be appropriate as it mirrors the objective of the race.

** Using Long Runs to prepare for specific events may be based on the timing of those events. For instance, preparing for a race that will be overnight may use Long Runs that start before dusk and terminate in the night, or even the next morning.

==Plan Length for Novice Marathoners==

First time marathoners SHOULD PROBABLY use 6 month or longer plans that increase their mileage more gradually.

** To build up the Long Run distance slowly, and have the flexibility for unexpected setbacks is likely to require more time.

* Caveats: The length of the plan depends on the prior experience of the runner. Someone who has completed several fast half marathons has a much better endurance base than someone new to running.

==Plan Length for Slower Marathoners==

Slower marathoners SHOULD PROBABLY use longer marathon plans.

* Rationale: While both fast and slow runners have to cover the same 26.2 mile distance, the stress on the slower runner is greater (assuming the same relative intensity). This will probably require a longer adaptation period.

==Flexible Plans==

Training plans SHOULD be flexible and individual.

* Rationale: Increasing the length of the Long Run should be based on how an individual responds and recovers. A runner that experiences too much muscle soreness after a long run should not continue to increase the distance further, but a runner who experiences no soreness may be able to increase the distance more rapidly.

* Caveats: It is common for runners to choose a race, then plan the training accordingly, making this flexibility difficult.

==Frequency==

Long Run frequency SHOULD be every 7-14 days.

* Rationale: The right level of muscle soreness is probably where recovery is complete in a few days.

==Ultramarathon Run-Walk==

Most ultramarathoners SHOULD practice a run-walk pattern.

* Rationale: The vast majority of ultramarathoners do not run the entire distance and walk some portion of the course. It is important to practice both walking and the transitions between running and walking, and walking and running. These transitions can produce unexpected stresses if not practiced.

==Long Run Pace==

The ideal pace for long runs is ~~UNCLEAR~~unclear, but almost all marathon runners train at slower than race pace for their long runs, while ultrarunners tend to train at a pace that is faster than race pace. * Rationale:** [[Jack Daniels]] "Easy" pace is 59-74% of [[VO2max|V̇O2max]] or 65-78% of [[Maximum Heart Rate]].** [[FIRST]] uses a number of seconds slower than marathon pace, such as MP+30.** [[Galloway]] uses a training pace of 2:00 min/mile slower than marathon pace.** It's unclear what paces [[Lydiard]] recommends. There are indications of quarter, half, and three-quarter effort, as well as running 160 Km/week (100 miles/week) at maximum steady state (maybe [[Lactate Threshold]]) plus the same again at a "jogging" pace. * Caveats: Running at or faster than marathon race pace for some of a Long Run may be usefulas part of more advanced marathon training. The [[Jack Daniels Running Formula| Jack Daniels]] programs use this approach. * Running at [[FatMax]] pace will maximally stress the fat burning capabilities. This slower pace may have counterintuitive benefits.

==Ultramarathon Long Runs==

The ideal approach to Ultramarathon Long Runs is UNCLEAR, but it is common for Ultrarunners to do multiple shorter Long Runs than a single longer Long Run, and to run a much smaller fraction of the race distance in on their Long Runs than Marathoners, but at a much faster pace than race pace.

* Caveats:

** Ultrarunners tend to race more frequently then marathon runners, and ultramarathon races can act as Long Runs for ultrarunners.

==Fueling ==

Long runs SHOULD be fueled with a regular carbohydrate intake using Gels or drink, aiming to get about 60 grams of carbohydrate per hour.

** Taking carbohydrate will reduce muscle damage and spare glycogen.

** It is valuable to practice race fueling.

==Hills==

Long Runs on hills are different to those on the flat as [[Downhill Running]] increases the [[Delayed Onset Muscle Soreness| muscle damage]] that occurs from running, producing more training stress for a given distance. Therefore the terrain of the Long Run SHOULD mimic that of the race.

* Caveats:

** Some of the Long Runs should be performed on a route that mimics the profile of the target race. This not only means that preparation for a hilly race should include Long Runs on a course with similar hills, but also that preparation for a flat race should include flat Long Runs.

==Walking After a Long Run==

A short walk to [[Cooldown]] immediately after a Long Run SHOULD PROBABLY be used to improve recovery.

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