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Workout - Long |  |
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See the Index for more topics, information, hints and tips.
See other types of Running Workouts.
These are usually done at a Slow, Easy pace where you can easily hold a conversation. In the last half of a training cycle in preparation for a race, you can do some of the middle miles at race pace.
Slow easy runs done at a pace where you can comfortably hold a conversation should make up 80% of your running. That means if you are running 20 miles per week 16 miles of those are going to be at a slow, easy pace.
If you are running as hard as you can for the distance in your training plan, this is NOT running easy.
The long run hardens your body and your mind.
Try doing your long run at the same time of day as your race. That way you can fine tune your pre-race ritual.
This is THE MOST IMPORTANT run of the week. If you have to cut out a run or shorten a run because life gets in the way, do that with any other run except your long run. These are usually done at an easy conversational pace or 2-3 minutes per mile slower than your 5K pace.
These runs are what builds up your mental and physical endurance so that you are able to last for the full duration of your goal race. For races longer than 5K almost 100% of the race is run in your aerobic zone and almost none (just the kick to the finish line) in your anaerobic zone. Increasing your top speed isn't what makes you faster, especially in longer races; it's the long slow miles that build up your endurance. Be patient! Building a good base will help prevent burnout, injury and prevent over training … and they are more fun because you can socialize during them. If you use a heart rate monitor, keep your heart rate below about 75% of your maximum.
“No pain, no gain” does NOT apply to running. Your body needs time to recover. Not giving it a chance to recover will hurt your performance in the long run. If you feel like you are goofing off and not doing yourself any good, then you're probably at the right pace! When you finish an easy run you should stop because you have met your time or distance goal for that workout not because you are exhausted. You should feel like you could go out and do it again ... well almost.
Use your long runs to simulate race day as closely as possible. Practice your schedule, Pre-run Ritual and Pre-run Nutrition, clothes, Nutrition and Hydration, ...
The long run in particular gives you an opportunity to detect and solve problems that you may encounter during a race. Some of the problems you may encounter include little aches and pains, cramps, digestive issues, nutrition, hydration, pacing mistakes, and weather challenges. Learning to solve and deal with these will make you tougher mentally and build your confidence.
When preparing for these runs consider the conditions at both the start and finish. You may find the temperature or Weather very different at the start and end of your run. Learn to dress in layers, use arm and calf sleeves, and hats. Don't forget about applying sunscreen. The sun may not be up when you start, but may be blazing down on you by the end.
Benefits: Builds aerobic endurance; gets your body trained to spending a long time on your feet and your mind convinced that you can run for that long; teaches your body to pace; builds base/foundation; fewer injuries/injury prevention; burns more fat; teaches your body to use fat for energy.
