The Long Run
The long run is the backbone of training
Ask any runner what the most important run of the week is, and most will say the same thing: the long run. Whether you’re preparing for a 10k, a half marathon, or tackling the marathon distance, the long run is where the magic happens.
Why the Long Run Matters
The long run is about more than just miles in your legs:
Builds stamina and endurance → teaches your body to run further than it thinks it can.
Trains fuel use → your muscles get better at storing glycogen and burning fat efficiently.
Prepares your mind → you practise patience, pacing, and dealing with fatigue.
Boosts confidence → if you can handle your long run, you’ll believe in yourself on race day.
How Long is Long?
It depends on your experience and your goal.
Newer runners: 60–75 minutes might be enough.
Half marathon training: aim for 9–12 miles in your longest runs.
Marathon training: progress towards 18–20 miles, but don’t race these runs.
The golden rule: your long run should feel comfortably as you progress in your training, they will be hard at first, but they shouldn’t leave you broken. You should finish tired but not depleted.
Pacing the Long Run
If I had one piece of advice it’s this: slow down.
Aim for 30–90 seconds per mile slower than your goal race pace.
Conversation pace (the “speed of chat”) is the best guide.
Think “time on feet” not “fastest long run ever.”
What to Practice
Your long run is the perfect dress rehearsal for race day.
Kit → practice in the race day trainers, clothes, and layers you plan to race in.
Fuel → try out gels, drinks, or snacks. Train your gut to handle carbs.
Hydration → test how much water you need and when and if you need those extra electrolytes.
Mindset → practise running sections alone, with no music, so you learn to handle the quiet moments.
Race Start Time → If your race starts at 11am in the morning then start one of your training runs at 11am in the morning - control all the controllables!
Common Mistakes to Avoid
Running long runs too fast and turning them into “races.”
Skipping fuelling or hydration to “train on empty.”
Increasing mileage too quickly (stick to the 10% rule).
Neglecting recovery — long runs are tough, so plan an easy day afterwards.
The Takeaway
The long run is your weekly chance to practise, prepare, and build the kind of strength that no watch or app can measure. It doesn’t matter how fast you run it — what matters is that you do it with patience, discipline, and purpose.
Treat it as your rehearsal, not your race. Finish strong, and you’ll thank yourself on race day.