The Long Run
The Long Run:
The long run and the easy run are closely connected, as both help build endurance and aerobic capacity. The long run goes by several names, such as the steady-state run or endurance run, and it can take on various forms depending on a runner’s experience level and goals.
For beginners, the long run is simply an extended version of the easy run, performed at a comfortable, conversational pace. However, as a runner progresses, long runs can incorporate structured elements to enhance endurance and race-specific fitness.
For new runners, the long run may not be introduced for a month or longer, depending on individual progress. Once you develop a stronger aerobic base and can comfortably run for 30–45 minutes, you can begin incorporating a long run into your routine.
Some long runs may include segments at marathon pace or even faster efforts. Others might feature structured workouts, such as intervals, tempo, or threshold segments (which we’ll explore further in the workout section). The structure of a long run depends on an individual’s training phase and objectives, but at its core, it remains a key component in building endurance and preparing for race distances.
How Long Should a Long Run Be?
The length of a long run depends on your fitness level. For example, if you’re a beginner running 3–4 days a week with an average run or run-walk session of 30–45 minutes, your long run might start at 60–75 minutes.
Sample Weekly Schedule for a Beginner Runner:
Monday : Rest Day
Tuesday: Easy Run 30–45 minutes + 6×30s strides
Wednesday: Rest Day
Thursday: Easy Run 30–45 minutes + 6×30s strides
Friday or Saturday: Easy Run 30–45 minutes + 6×30s strides (Rest on the alternate day)
Sunday: Long Run 60–75 minutes
Note: Running on Saturday before a long run on Sunday provides a valuable training stimulus by running on pre-fatigued legs, helping to build endurance and resilience. This schedule can be adjusted based on your available time to train.
Why Measure by Time Instead of Miles?
Tracking long runs by time rather than miles is more effective because pace varies significantly between runners. One person might cover 3 miles in 30 minutes, while another could take 45 minutes or longer. Prioritizing time on feet over distance ensures that the focus remains on building endurance rather than hitting an arbitrary mileage number. As you gain fitness and develop your aerobic base, you’ll naturally cover more miles within the same duration.
Long Run Progression Week by Week
A 4-week “mini block” can follow the same structure as the sample weekly plan. Gradually increase your long run by 5–10 minutes each week for 3–4 weeks, even if it includes a run-walk approach. The primary focus is on time on feet and building your aerobic engine, allowing your body—along with your cardiovascular and muscular systems—to adapt to the increased run duration.
After this 4-week progression, incorporate a down week to allow your body to recover and adapt. A down week can include:
Reducing daily runs by 10 minutes
Taking an extra rest day
Keeping everything the same except shortening the long run to an easy 30-minute session
This structured approach helps prevent overtraining while preparing your body for the next 4-week training block.
Fitness gains are achieved through a balance of training, proper rest, and nutrition—not by overdoing it.