PROGRAMMING LONG RUNS

WHY INCORPORATE LONG RUNS

Long runs are an essential part of any running program whether running a 5k or a 100 mile race. As ultra runners, the long run becomes especially important to allow us to practice fuelling, ensure kit works and sits right in our vest/pack and to simulate race conditions through elevation/terrain.

From a fitness perspective, the long run serves as a way to really build endurance and improve the metabolic processes that produce energy aerobically and prioritise fat as a fuel source. All of these adaptations are invaluable for any runner.

HOW TO PROGRAM LONG RUNS

I wanted to lay out some simple principles you can follow that will allow you to program your long run no matter which phase of training you’re in.

  • They shouldn’t be more than 30-40% of your weekly distance/time

  • If you progress your long run, keep other runs the same

  • During de-load weeks, take a break from the long run and focus on intensity instead

  • During transition phases after a race, keep long runs to 30% of weekly distance/time

  • You don’t have to hit a magical number in your long run to be prepared for a race

 

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