The Long Runs

Long Run Rules
Here are five key principles to guide you through your long runs:

Distance: Most coaches advise long runs of 16-23 miles, depending on your experience. Slower runners should concentrate more on time than distance, and do runs of three to three-and-a-half hours.

Frequency: Most coaches suggest three to six long runs of 16 miles or more in the three months leading up to the marathon.

Pace: Run at a comfortable, conversational pace. This may be marathon goal pace for slower runners, or 30 to 90 seconds slower per mile than goal pace for sub-3 hour marathoners. Take short walking breaks if they help you cover the distance or if you’re planning to take walking breaks during the marathon.

Recovery I: You can improve your long-run recovery by making sure you are adequately hydrated during your long run. And immediately after the run, be sure to drink plenty and replenish lost muscle glycogen stores with carbohydrates.

Recovery II: Always have an easy day or a rest day after your long-run days.

Long Run Logistics
Plan ahead to get the most out of those long runs:

Plan your long run like you would a race. That is, taper your running a day or two before the long run, or don’t run at all. Try to get off your feet and rest. Hydrate well, and carbo-load at lunch and dinner the day before.

Plan to run in the early morning, which is the time you’re likely to be racing. Psychologically it’s better not to have it hanging over you on the day you’re planning to do it.

Plan your route carefully. If you’re doing a 20-mile run, try to drive the course so you can familiarise yourself with it and measure it. You want to know in advance that it’s approximately 20 miles and that you won’t get lost once you’re on the way. Try to find lightly travelled roads so traffic isn’t a hindrance. Your route shouldn’t be exceptionally hilly (unless you’re running a hilly marathon) or windy.

Plan your hydration and food stops carefully. You’re going to need to drink and possibly eat something. Either carry sports drinks, water bottles and energy foods with you or plan a lap course and have a friend assist you along the way. Toilets along the route are also a good idea, although they can’t be relied upon for reliable drinking water. Also make certain you have immediate access to plenty of cold water and sports drinks right after the run.

Plan to dress according to the conditions. If it’s sunny, you may need to wear sunglasses and sunscreen. If it’s wet and windy (more likely at this time of year), use leggings, a rain jacket, a breathable hat and light gloves. New runners tend to over-dress rather than under-dress. But remember that you warm up quite quickly when you’re running, so it’s better to start off feeling cool rather than warm. It’s a real pain to carry clothes you wish you weren’t wearing. Also, try to do at least one long run in your intended marathon kit

Plan to run with friends or a training group. This will make the long run easier and more enjoyable.