Break down of the long run!

Long runs are a staple workout to all long distance runners.

The long run becomes more and more important as your target race becomes longer.

Middle distance athletes only should you really go 12/13 miles for their long runs, however marathoners need to be doing at least 18 mile long runs for optimal race performance. The Kenyan marathoners run their longest long run at 30 miles!

The long run is the true base for all faster work for the future. A 90 minute long run will give you the endurance to run a 70 minute progression run. That will give you the endurance to run a 20 minute tempo run and so on.

A long run among hilly routes can give you added strength also and can really make the run a hard workout. Your long run should be about 20-25% of your weekly mileage but should be tailored to suit individual training.

You shouldn't just jump straight into an 18 mile long run if your previous longest ever run as 13 miles as you may get injured. instead aim to reach an 18 mile long run over the course of a few months by slowly upping your mileage and your long run (one mile at a time).

Longs runs should usually be at an easy pace, to make the distance bearable. However some marathoners like to pick up the pace in the middle of the long run to marathon race pace for a good few miles before maybe slowing back down. Others start off slow and reach marathon pace near the last few miles while some like to do a continuous fartlek alternating between marathon pace and easy running. This can prove a great workout and would recommend it to the more experienced runners!

If you are going to be out running for more than two hours I would recommend having some food and water source with you to keep you hydrated and fueled! Enjoy the Long run!!