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
