Scribd
Upload
5 views1 page

Essential Guide to Long Runs for Runners

The long run improves aerobic capacity, running economy, and confidence by delivering physiological benefits like increased maximum oxygen uptake, blood volume, and new capillaries. It also teaches the body to rely more on fat for fuel and spare glycogen, delaying bonking during long races. Most experts recommend making long runs 20-30% of weekly mileage and keeping them under 3 hours, with the pace being conversational for most runners. Proper recovery after long runs and alternating distances are important for training. Common mistakes to avoid are running too far or fast initially, fueling with too much sugar, and not hydrating adequately.

Uploaded by

AbdulWahid
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd
5 views1 page

Essential Guide to Long Runs for Runners

The long run improves aerobic capacity, running economy, and confidence by delivering physiological benefits like increased maximum oxygen uptake, blood volume, and new capillaries. It also teaches the body to rely more on fat for fuel and spare glycogen, delaying bonking during long races. Most experts recommend making long runs 20-30% of weekly mileage and keeping them under 3 hours, with the pace being conversational for most runners. Proper recovery after long runs and alternating distances are important for training. Common mistakes to avoid are running too far or fast initially, fueling with too much sugar, and not hydrating adequately.

Uploaded by

AbdulWahid
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOC, PDF, TXT or read online on Scribd

LONG RUN

 The long run increases aerobic base, improves running economy, and boosts confidence
 long run delivers the predictable physiological benefits: increased max
VO2 and blood volume, maximum stroke volume (the amount of blood
ejected from the heart with each beat), and new capillaries and red
blood cells.
 long run teaches your body to spare glycogen and rely more on fat as a
fuel source. Translation: You delay glycogen depletion during a long
race, so you delay bonking. And let's not forget the mental angle: To
prepare for the psychological challenge of racing for hours, you have to
train for hours

HOW IS LONG RUN


 Most experts agree that 20 to 30 percent of your weekly mileage
 Unless you're an ultramarathoner, I recommend keeping your long runs
to three hours or less. Any training benefit beyond three hours is just
not worth the added fatigue and risk of injury
 How fast? [Tempo runs and interval workouts are for building lactate
threshold] should be carried out at a comfortable, conversational pace.
For faster runners that means 1 to 1? minutes per mile slower than your
10K race pace. For slower runners, 30 seconds to 1 minute per mile
slower than 10K pace
 Limit your long run to 1:45 or less (unless you're training for a marathon)

POST LONG RUN


 Follow your long run with a recovery day of very easy running, cross-training, or rest
 Start your long run well hydrated and consume sports drinks and gels en route - will
keep you from getting overly fatigued
 Alternate long runs with very long runs when training for a marathon. For example: 2
hours one week, 2:45 the following week, then back down to 2 hours the week after that

MISTAKES OF LONG RUN [Link]


runs/slide-3
 Running too Far, Too Quickly
-
Body are ready 1st
 Running too fast
-
Easy and conversational pace (‘can talk while running’)
-
Avoid runs by pace or target time
 Fuel too much sugar
-
Not to replace – but to replenish what is lost
-

You might also like