Optimal Length and Timing for Your Marathon Long Runs

We’re deep into marathon training season, with crucial long runs approaching. These sessions are essential for race-day success, adding pressure to perform them effectively.

Why do runners vary their long run distances? Some train up to 20-22 miles, while others stop at 14-16 miles. The duration of these runs also varies, from two to four hours. This can create anxiety: “Should I run more or less? Should I focus on time or mileage?”

Individual fitness levels and experiences differ, and not all training plans are the same. Some athletes work with a coach for personalized plans, while others use apps with algorithms based on their running history. Some have been building aerobic base year-round, while others focus on it during a marathon buildup.

Running coach Rochelle Basil, CPT, generally recommends a maximum of two to three long runs of 20 miles or three hours. Exceeding three hours risks diminishing returns, and it’s crucial to arrive on race day feeling fresh and not overly fatigued. She’s found that shorter long runs, like 16-18 miles, often suffice for many runners, ensuring effective recovery.

Luke Humphrey, author of the Hansons Marathon Method, supports shorter long runs, generally 14-18 miles, focusing on quality over quantity. Newer marathoners may run at easy paces, while more experienced ones might include marathon pace segments. Humphrey often avoids prescribing 20-mile runs unless all other training aspects are addressed first.

Humphrey’s approach emphasizes avoiding overextending with ultra-long runs, which can lead to fatigue and hinder weekly mileage. Instead, he spreads out the total mileage over several days to ensure recovery and effectiveness.

Recovery is crucial. While some runners find completing a 20-mile run beneficial, others might experience more psychological than physical gain. The key is to ensure that the body can recover while training, as overuse injuries and fatigue can arise from prolonged runs.

Ultimately, the accumulation of overall training, not just long run distances, prepares you for the marathon’s latter miles. Adjust your training based on how you feel and manage life’s stresses. Long runs should be a benchmark but shouldn’t cause excessive fatigue or impact subsequent training.

For those using apps like Run With Hal, which offers adaptive training plans, the general consensus aligns with the idea of not overtraining. Hal Higdon also caps his long runs at 20 miles, emphasizing avoiding excessive distances in the final weeks.

Long runs typically occur in the final month of training, followed by a taper period. Runners should aim to feel fresh on race day, focusing on rest and final preparations, including gear and fueling strategies. This approach ensures a well-prepared, confident race day performance.

Read the original Article: Run

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