243. How to build long runs & make it feel easier to run long

Long runs are the cornerstone for many half and full marathon training plans. Many people have bucket list goals to train for a full marathon and train their body how to run 26.2 miles at a time. This endeavor will require a person to be able to run for long periods of time. It can almost seem unfathomable to build from a 3-4 mile long run to 20 miles as a long run. We often see athletes struggle to get to a place where they feel comfortable running for 90+ min at a time. While it is always a challenge to run for long periods of time, it is something that can be trained for and done without leaving you feeling like you were hit by a truck! We are going to do a deep dive into how to build your long runs and the common mistakes we see in building up longer runs. What is the prerequisite long run to begin training for a full marathon? 90 min is a good benchmark Long runs in marathon training are usually 2-3 hours 2-3x a month What type of weekly mileage do you need to support long runs We have used the 30% rule in the past which states your long run should not be more than 30% of total aerobic volume If you workout 6 hours in a week, no more than 2-3 should be a long run There are exceptions to this rule & we need to find what works best for the individual Marathon training is more than just the long run & the more volume we do on one day the higher the chance for injury. Balance risk vs reward 10% rule: We don’t want to increase long run too much too soon 10% of time of mileage Do not increase every week Having a cut back week Consider having every other week be a build long run We don’t need to run long every single weekend More to marathon training than 1 single long run SLOW THE F DOWN You need to go slow enough to be in zone 2 Run/walks work well FUELING Fueling will allow you to run better Carbs are fuel for long distances