How Long Should Long Runs Be? (Hint: LONG)
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- เผยแพร่เมื่อ 29 ส.ค. 2022
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Long runs are critical workouts for endurance runners, often the most important workout of the week! That means we runners have to run long enough and get the long run distance right.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
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When I did my two half marathons in 2018 & 2019, my long run was never longer than 11 miles or 1 hour 55. That was as much as my body could take, but the halfs went great. I found it easier to run a 13.1 mile race with hundreds of other people than 11 miles by myself.
👏
Wim Hof breathing method in the cold water
And I bet you can run 20 miles with same effort.
Yes, definitely easier to race a distance than run it by yourself! My (perhaps unpopular) opinion is that if running 11 miles was "all your body could take" then you're just not properly prepared to race 13.1. Run longer (gradually and safely) so that you're better prepared for the distance and can get a better performance.
@Nathan do you do wim hof before or during?
Running is a bit strange isn't it? Haha. I never ran a sub 5:45mile by myself, but in front of a crowd i can go sub 5
Great stuff Jason
Solid advice thanks 😊
Thanks so much !! I have been running but always reduce my long runs in off seasons .and then year on year I fond difficult to get back into rhythm
The best knowledge nugget that I’ve ever received from you--one that allowed me to hit me marathon PR--was doing a “shorter long run” and a “longer long run” in the same week. I employed this through my last two (4) week training blocks, and man….what a difference!
How was it spilt up. Really like thid too while normal run last about an hour for me. The short long run is about 75 to 90 min. Longer long runs can be about 2 hours but not as frequent.
I'm doing the same atm. Typically doing 15-20km on my short long run and 25-30 for my long long run.
The 2 long runs were done over 3 days with the middle day being complete rest. Otherwise the shorter long run would be day 1 separated by two days with one shorter VO2 max day on day 2, day 3 rest and day 4 was the longer long run.
@@quengmingmeowit depends what you're training for though. I'm training for a 100km ultra so my long runs are usually morning/evening on the same day or one evening and the next morning always with a rest day after. If you're training for a 5k or 10k, then splitting them up as you described is better.
I totally agree with you in regards to ultras. I also do back to back long runs for ultras or even back to back to back long runs depending on what block I am in. Because this channel is mostly marathon and below, that was the context in which I was commenting. So yeah-marathon and less: two long runs broken up with at least 1 of them “faster” or “quality”. Ultra: 2 or more long runs back to back.
My favorite distance was half marathon and that was what I was training for. Still, my long run was at least 35km and I did it each week, with one extreme long run being 52,2km (felt so good after 35km that I thought "why not do a marathon" and after marathon I thought "Hell, everybody did a marathon and I still feel good, why not do 10k more?). That allowed my half marathon pace to stay quite close to my 10k pace. If you want a big improvement in half marathon, you are likely already doing intervalls. But I think the overall distance is the game changer and within that, the long run.
Awesome video! I wish I could give it 10 thumbs up 👍🏼 👍🏼👍🏼👍🏼👍🏼👍🏼👍🏼👍🏼👍🏼👍🏼 I absolutely love the long run! 🏃♀️🏃♀️🏃♀️🏃♀️🏃♀️
thanks brother. training for my first marathon ever. longer runs are feeling better and better.
I think i'm running too slowly though...i have less pain on longer runs when i'm actually going faster.. video on this ? thanks !
Starting to really get into running !!!! Been doing the treadmill, going to do a timed 5k next week see how I stack up !!!
Pretty new to longer runs. At what pace should you be running a long run? Ran an hour at a slow 10 min mile pace getting 6 miles to focus on making the distance versus time. Training for a sub 40 min 5 mile
Thru a few training blocks, you find out what works for you. I have capped my long runs at 2hr for 2 reasons, but they were faster sessions for me.
1. I did not feel like I gained any more fitness past 2hrs.
2. The injury risk for me went up significantly as I ran past 2hrs.
This is very important for many runners.
My favorite is between 13-15 miles, everything after that is stressful, on my heart. I’ve gone as far as 17 miles in my marathon training, and finished at 4:16:52. I’m working up to 20 for my next marathon in May 2023. Coming off a knee injury, and am back up to 8 miles comfortably.
There's been some pretty good research that shows very long runs take away from cardiovascular health. There's a good Ted talk that covers the issue
@@alexslaydon5589 link?
@@williamlackey123 th-cam.com/video/Y6U728AZnV0/w-d-xo.html
16-18 mile regular runs at different paces , eg slow most marathon pace sometimes, first 12 slow flowed by 5 progressive ect . Do enough of these eg most weeks. It’s always worked for me .
"stressful, on my heart". Your heart is build for this.
I read in the book of Jack Daniels that long runs should be around 20-30% of the total weekly milage.
It’s a good book
Good advice.
Great tips! Doing my second half marathon in a month have got my long runs up to 22km now, hope to get it to 25km to help give me some flex on pace for race day!
How did it go?
what's your opinion on implementing time-based long runs versus distance-based ones?
Great question. I think either work just fine and wouldn't get too bogged down on this. However, I prefer to use distance because that's what the sport is based on (i.e., we race 5,000m or a half-marathon or 100k ultra. Time-based races are exceptionally rare).
Time based is way to go.
For good beginners that already run 3 days a week it could be split like 30 min 35 an 45 min and one of those runs can be increased by 5 minute every week with pause every 4 weeks.
4 weeks to go for my first half marathon in 4 years and just did my longest run in this block of 14 miles off the back of your advice to go over the race distance. Felt pretty good tbf and legs are not too shabby... right now! lol
When you run longer than the race distance (with the exception of the marathon), you can then focus on racing fast, not just completing a distance 👍
@@JasonFitzgerald thanks Jason. Feel very comfy with the distance and would have liked to maybe push to 16 but just ran (no pun) out of time. Legs felt good enough for an easy 4 miles today 😀 two days off then on to goal pace workout. Thanks for the great video, as ever. And perfect timing for me too! Lol
@@JasonFitzgerald How long would you say after a long run that you'd typically notice the benefits that it brings with performance? 3-5 days or more like 7-10? Obviously this might depend on a number of factors, chiefly how well you recover afterwards but would you say there is a noticeable period within which you'd feel the benefits of the long run?
@@jconcoffee I don't think you'll ever tangibly feel specific benefits from one single long run. IE, you won't ever "notice" the effects of one run. It doesn't really work that way. But benefits from runs like Long Runs start appearing in ~14+ days.
@@JasonFitzgerald thanks Jason 😊
Love your t-shirt 😉
It's strange how quickly I got to a 13 mile long run as a beginner and how hard every additional mile still feels 2 years in 😁
It might be fuelling. For long runs, you will use all blood and muscle glycogen and need to eat some calories. For most people this is around 13mi.
@@georgelane6350 You might have hit the nail on the head, I'll definitely try that. Thanks!
I ran my fastest half marathon while I was training for a full, and then had a couple of kids and Covid hit so I am slowly getting my fitness back now. I’m going out for a 10 mile run on Saturday and will build up to 15 prior to my next half marathon in 2 months
I feel like I am suffering still from long Covid after having it a year ago. Any advice?
So if doing a half marathon run considerably farther?, So if doing a full marathon run a shorter distance? Based on the opinion that running the longer distance for the half marathon will not get you injured running the longer distance for a full marathon would get you injured? I don’t see the consistency in that advice. I would love to see the science behind the thought. And obviously people can run 30 miles on a regular basis and not be injured, which is done on a routine basis by ultramarathoner’s. I’m just a runner, Would be considered a nobody in the training category, or the medical category, but from my own experience it comes down to consistency, perceived effort, and of course first and foremost nutrition and recovery on whether a long run, or a “really long run“ tears me up or just gets me sufficiently fatigued enough to cause an adaptation
It depends on the distance to compete at, as you rightly indicate, but also on the season. The "off" seasons for track athletes, i.e. fall, winter and spring, are for build up. Lots of medium and long runs at fairly strong pace, long intervals at medium to fast pace. Summer is racing season, so the runs are shorter and slower and the interval fewer but more intense. for 5000 and 10000m the longest off season runs are usually 15-20 K at a moderate to fast pace. This builds up cardio as well as muscle endurance. Any longer will build up too much the slow twitch muscles, which is not helpful to run track distances, but vital for half and full marathons, where cadence is more useful than speed.
Peter Snell ran 22 mile long runs. Arguably one of the best 800m runners of all time.
+1 on the biking... I found it best to bike first THEN run long, rather than just Bike long.. so it was specific at the point in the run that it mattered (the end of the run) but took out some of the impact which made everything managable When comming back from injury doing 30mins on the bike before each run reduced the overall impact AND ensured I started running REALLY warmed up. It helps if you have a turbo trainer, but you don't need much, mine is just a cheap £100 one, and I pace by heart rate.
Build a Base first. 1 mile get comfortable. Then add another mile. Comfortable? Why not one more. Good? Do it again tomorrow.
I live in SW Florida. I did a 16 mile long run on Sunday and I'm up to 40-50 miles per week. The temps right now and all summer long are 80 degrees at 5:45 AM with 95% humidity and a dew point over 75. My issue is that no matter how slow I run to keep my heart rate down by the end of my long runs I'm up to 160 or higher beats per minute and feel like I'm knocking on death's door. It's friggin brutal.
Hey Todd b I live in Georgia by the South Carolina border and I feel your pain ! It’s 75-77 morning and 95 -97 percent humidity and it feels like the humidity is pulling your heart out of your chest when you do long runs. No matter how steady u run your heart rate is up in humidity their no getting use to it it seems. I have to drink Powerade’s and about 2 bottles water for my full long run. I have to also bring 2 shirts to change in because my shirt is soaked after mile 5 humidity in south is awful and makes u slower no matter what
I too share your pain, given the heat/humidity in the east coast USA this summer. I have had to cut a few long runs short which is a disappointment, since I have Berlin marathon in just a few weeks.
@@SuperTreybo 5 miles is the distance I'm soaked from head to toe. 10 miles and I'm kicking sweat out of my shoes with every stride. 15 miles and anyone I pass looks at me with great concern, lol. I'm with you. I bring a small cooler with water and gatorades and plenty of towels and shirts for the ride home
Todd B yea i know the humidity is ROUGH im actually faster than what i was running last summer in heat so im excited to see how much faster i can get in the fall and winter. How much slower is your usual long run pace in the summer? vs the fall winter>?
Maybe you can find some solace that the heat and humidity is "poor man's altitude." You'll be a better runner for it this fall with cooler temps!
I trained for My first marathon on a treadmil i went couch to half marathon in 5 months i'm 51 ,My last long run a week before half marathon was 18 k ... I was well prepared for My 21 k . 2:55
Can just running a mile or so a day get you to run longer?
I know this channel focusses on "shorter" distances, but as an ultramarathon runner, I find the long run is by far the most important run of the week. As for length, I mostly use time instead of distance because the trail conditions and amount of vert will greatly impact speed. In training for a mountain 100 miler, even though I only run four days a week (with some cross training added twice a week) I will routinely do "runs" (a lot of hiking involved) of up to 8 hours and will often do one or two adventure runs/hikes of up to 10-12 hours. Many ultrarunners will instead do back to back long runs that are shorter on each run, but I prefer practicing how I will feel on race day by going super long. Some of the fatigue you feel on race day wont happen until you are on your feet for a long time.
I run 20 miles every week at MAF heart rate. It’s about the same hours/minutes that my goal marathon time will be. I’m 61 and eat only meat. My recovery is so much better, I feel like doing the long runs every week
When I was in University, I trained 20 miles easy long run, and then I competed 1,500m race, I ran like there was a machine on my back pushing me forward, when I crossed the finish line, the second person was about 200m behind me lol😂😂😂
Excellent example of why long runs, even at that distance, are helpful for shorter races!!
in the words of many great coaches, "To run a fast mile you have to make it feel short(er than long run) and slow(er than track work)"
I live on the highest peak in pittsburgh pa...i also run on concrete in a parking lot! I dont believe in comfort when u run the more uncomfortable the better
Try putting pin tacs into your running shoes next time you do a long run. Very uncomfortable.
I understand the importance of fueling on race day but what about when doing your slow , long runs. Do you to need to takes gels, or similar, with you when jogging for 2-3 hours at a slow pace?
Why did you label your long run "slow?" It's not a recovery run - it shouldn't be your slowest run of the week! It should be "easy" - not "slow." But yes, it's helpful to practice your fueling approach during training so that there are no surprises on race day.
@@JasonFitzgerald Sorry my bad, wrong terminology ... by a slow run I did mean at an easy pace or staying mainly within Zone 2 (125 - 145 bpm).
When racing a marathon, for example, you obviously need to maintain your fueling during the event but what about when training at an easy pace over several hours. Is staying well hydrated all that is necessary or should you be also taking in carbohydrates as well?
@@AM-cp9qm yes, you will prrform and recover better and it is also a practise in how and what you can eat.
How long should one wait to attempt a 3 and a half hour run or a 18 to 22 mile run, assuming you are coming back to running after six plus months and are having to basically start from scratch with building the aerobic base first?
2 months of training… jk everyone is different but that’s what it took me…
How long should your long run be as a ratio compared to your weekly mileage? If you only run 25 miles per week, is it okay if 10 of those are your long run?
Standard rule is the long run should not be more then a third of your weekly mileage.
10 mile might be a bit long but it is still okay. Rather increase the length of those other runs. Then the long run.
What about what Jay Vincent said that it is a waste of time and it shortens your life span.
I'm trying to do my first half marathon. I have gotten up to 9.5 miles once or twice a week. have to build endurance for 2.5 hours at least on feet.
working on easy pace for sure and faster cadence to speed up at end.
long runs on tread a norm for me while watching a good movie. hehe
I am pushing the 30 mile mark on my long runs as I'm training for a 100k race. I'm slowish so find myself running for 4-5 hrs during these workouts. I often wonder if this is overkill or if I should go even farther and take a lunch break at the half way mark. It's new territory for me.
What do you think of doubling up on a day training day doing a 10mile in the morning and a ten mile in the evening just to get miles in?
I've found splitting runs into morning and evening to be very useful in improving endurance
Don't start with it if you are not already running for 6 days a week or more.
Start with shorter distance easy 5 mile in the morning 10 mile later or vice versa.
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Mine are longer than 21.1k. Every single week. The rest is a standard HM distance.
3:30 hours cap is ridiculous Jack daniels cap is 2:30
If what he were saying we're true, then Roger Bannister never would have broken the 4 minute mile...he only ran 10 quarter miles at lunchtime as training for the mile & never believed in long runs!
And you could argue he'd be faster if he ran more weekly mileage. Nowadays training is a lot different. Ingebrigtsen runs like 100+ miles per week, with long runs of 20k and he's been the best miler in the past few seasons. I'm not saying that is the best way to do it either, but we can't just pick a story we like and base our whole philosophy on it. Most (sub)elite coaches seem to schedule long runs for milers at around 60-90 minute duration which for them is still 15-20km possibly slightly more.
Today, we know better. Today, Roger Bannister wouldn't win an NCAA mile, never mind set a world record.
Peter Snell ran 22 mile long runs. I would take Snell over Bannister for training advice.
@@JasonFitzgerald Roger Bannister ran on cinder tracks with pretty poor shoes and on a basic diet. It would have still been astonishing if he were able to get anywhere near the four minute mark let alone go under it back in the 1950's..
Man I chose the 5k to specialize in because I didn’t want long runs lol
I think throwing distances like this only as a goal for a race is dangerous because it doesn't consider one's weekly mileage. You can't do a 22 long run if that's the only run you'll do during a week of training. I've seen other people saying your long run shouldn't be over 25% of your weekly mileage. If you literally take that advice and are running 4 times a week you'd be doing 80 miles a week and all your runs will be 20 miles. Not realistic, not sustainable. So while arbitrary percentages like this are probably bad, overrating the importance of the long run is equally as bad, endurance is all about consistency, running 4 times a week is a bare minimum IMO, even if 3 of these runs are short with no intensity, but it seems to me that long runs over 2h are already very challenging for the body, it's probably better to run as long as you can comfortably do then hop on the bike for a bit of extra endurance without the impacts of a run.
I don't think the 25% number has any actual evidence. Sure the elites are running below that as percentage, but that doesn't mean recreational runners should stick to it without question. In my experience you can easily go to 40% maybe even close to 50. Should you try to increase your weekly mileage while keeping long run distance same? Sure, but not everyone has the luxury. If you can only squeeze in 40-50 miles per week as a marathoner I really don't see any problems with 18-20 mile long runs provided of course you build up to it.
@@Draddar the question is how can you ensure you run long enough to have the required stamina to perform on race day, while also preventing injury. Progress can only happen with training consistency and progressive overload. I see so many recreational athletes injuring themselves while trying to go too big for their ability because someone told them they should reach that point to be able to achieve whatever goal they set themselves. If your goal is to be in the sport for a long time you have to do what's sustainable for you. If all you're after is bragging rights then sure you may be overreaching and be done with it. But sure I know very few people that run more than 3 times a week. Some of them even run a marathon once or twice a year so it is possible, but that's a bit like living on the edge.
@@xGshikamaru Well I believe 20 miles is a nice thing to aim for in marathon training. You have to build up to it slowly though. I'd argue if you can't even reach 16 in training perhaps you shouldn't be running a maraton anyway. This is actually the problematic part. People want to run the marathon but can't handle the most basic "required" training. Perhaps it would be wiser to rethink if maraton is right for you at this time rather than pushing the body above what is currently capable of.
@@Draddar yes that's where I was getting at in my first comment 😃 glad we're on the same page! If you follow that advice you risk getting injured because most people don't have the proper fitness to run 20miles and get positive stress out of it, many just bury themselves into a hole doing that. But if you follow the 25% rule and don't even get sub 3 you should probably ask yourself if all of this was actually worth the time you put in it. When you look at the average marathon time it's clearly a minority of people. So sure there has to be a good middle ground, to me the first thing would be to stop talking about miles and talk about duration. If you run 20 miles at 8 miles an hour it will take you 2h30 hours. That's already a fast pace for most people, I would say that duration is probably the limit. Anything beyond 2h30 would probably not give you the fitness you're looking for, it would most probably break down your body and take a lot out of you. And if you feel you haven't run long enough then hop on your bike.
No offense, but I think that anyone who is doing 4 runs a week with a 20 mile long run is foolish. Those people lack the aerobic capacity and muscular endurance to absorb and complete a 20 mile long run at the appropriate effort/heart rate. I think a long run should be capped at a percentage of weekly mileage within reason. I think you can get away with up to 30% up to about 50 miles a week. But beyond that it should hover in the 20 - 25% range. However, I'm someone that thinks you shouldn't even attempt a marathon until your weekly mileage is 50 or greater
Is jhonny sins your relative or someone ?
My legs give out before my lungs do now. Blah
I'd love to know if this guy ever went sub 4 in the mile.......he is dead wrong about needing to run 20 mile long runs to be a good miler!!😆🙋👍
I did not say that. I've only run 4:33.
If you can’t do a long run because your body gets injured.
You need Wim Hof breathing in cold water.
If you can’t make yourself try 15 min focusing on breathing. And dipping into cold water.
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