Long Runs – How long? Best day? What pace?
There are no rules when it comes to the distance of the long run. More than the distance, it’s the endurance that you train for. Remember, not all long runs are created equal. The intensity and length of the run depends on the physical prowess of runners and their training & fitness goals. Ideally a long run can be about 20-30% of your weekly mileage e.g. if you are running 80 kms per week, long runs should be somewhere between 16-24 kms. You should be able to last for about 1-3 hours at a stretch, taking very minimal walking and fuelling breaks in-between.
What is the Best Day for Long Runs?
There are no good and bad days. It is for practical purposes that we choose a day that doesn’t enforce us to undergo much physical strain. I would never suggest a weekday, as more often than not, as the regular routine can be a little demanding on the mind and body. Ideally I would suggest that you choose the same day of the week as that of the marathon. More often than not, Marathons fall on a Sunday, so rookies, I suggest that you opt for a Sunday. However, if you are looking for the most ideal day of the week, I would say Saturday. Plan your regular workouts during the week; make your Saturday the Long Run day and Sunday your rest day. This gives the body time to recoup and get ready for the grind the following week.
Are Warm-ups Necessary for Long Runs?
Yes. Warm-ups are a necessary for any speed workouts and hence many tend to overlook it for Long Runs. However, it is wrong to undermine the power of the Warm-up. A slow jog for 10-20 mins will do the trick for long runs. This offers the body the opportunity to condition the body, get it set and bring it to its operating temperature. Follow this 10 mins of easy jog with gentle stretches.
How do Warm-ups Impact Long Runs?
- Increases the body’s core temperature
- Refreshes the nervous system
- Gets the cardiovascular ready for a good workout
- Enhances elasticity and muscle contractility
- Maximises work capacity and motor coordination
- Promotes awareness and boosts reaction time
What is the Ideal Pace for a Long Run?
The pace of the long run can be determined based on your fitness and training goals. A self-assessment of yourself – what you want to achieve and where you stand at the moment, will help in determining the pace. Depending on your goals, we can broadly classify the pace choice as follows…
Take it Slow & Make it Steady
The Long and Slow Distance as it is called, is the best pace for a beginner. A comfortable conversational pace while you run is the way to go. If you run with a partner, try to strike a conversation, if you can do it without much of a huff and puff, you are on track. Remember, this applies all throughout the long run. If at any time during the later miles, you aren’t able to do that, it only implies that you are being too hard on yourself. Slow down a little in this case, as you might risk burnout and injury. Talk walk-breaks in-between if at any time you find it a little overwhelming.
The Athletic Negative Split
This is best for a seasoned runner who is aiming for a specific time-finish during the marathon. More popular with the sprinters and track runners, the negative split is splitting the race into two halves, where the first half is purposely run slow and the 2nd half will see the runner pick up speed gradually and will clock the maximum in the last lap of the race. Marathoners too implement this all powerful strategy. The pace in the first half should be a conversational pace as that of the previous pace choice discussed. Once the middle point is reached, the pace is picked up a little and then further up in the last few miles till the highest speed is achieved in the last few minutes of the run.
The Ideal Marathon Pace
As I mentioned earlier, there is no ideal pace, it is what you are comfortable with that matters. Remember, a marathon isn’t about a podium finish; it is far greater than that! Irrespective of the marathon goal in mind, be it a beginner or an elite runner; never target your marathon pace during your long run training. If you do that, you are courting disaster! When training for the marathon, it’s all about consistency, endurance and preparing yourself for the long haul. Running fast can add more stress on your body leading to mental & physical fatigue, injury or burnout. Elite runners can aim for a speed that is 1.30 mins lesser per km covered than the marathon pace you intend to achieve. However, for beginners, I still maintain that slow and steady is the best.
Jayanth Murali is based at Chennai, India. One fine day, he decided to substitute smoking with running. Now an avid runner, he has never looked back since then. He has done a bunch of marathons and half marathons over the years. When he is not working, he is usually running or helping people discover the endorphins of endurance.
