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081: Why should I do a long run, and how far should it be?

Mar 28, 2019

In this episode we thoroughly discuss the concept of the long run.  We cover the physical and mental benefits from a scientific and anecdotal point of view.  If you do not currently have a long run regularly in your training schedule, after about 20 minutes, you will understand why you should.

The back half of the show goes into the details on how to schedule the long run, how fast to go during the long run(probably slower than you are currently running for a long run) and how far the long run should be.  This last question was actually the reasoning behind the show, as a friend asked why she had to run 9 miles when she was only going to race 6.2 miles.

Finally, we go into what I like to call long run bonuses.  These are workouts that you can sneak into your long run for either extra benefit or for the same benefit over a shorter amount of time.  They should not be done every week. They should be treated as an additional workout and therefore should be preceded and followed by recovery days so your body can make the amazing adaptations it is being set up to make.  

Here are the long run add-ons

  • Drop the pace over the final 1-3 miles down toward half marathon or 10k pace
  • Add surges in the middle of the run- 8 sets of 2 minutes on/2 minutes off
  • Add surges at the end of the run
  • Add strides after the long run
  • Mid distance long run at marathon pace


Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!    

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