Come With Me On MY Long Run | A Mile By Mile Guide - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of Come With Me On MY Long Run | A Mile By Mile Guide from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Pre‑run prep: carb‑load the night before (e.g., pasta with pesto and cheese) – keep portions normal, eat earlier, stay hydrated, avoid caffeine/alcohol.
Route planning: use a watch or app (e.g., Garmin Connect) to load a turn‑by‑turn route and dress for +10 °F (≈5 °C) warmer than forecast.
Morning routine: light breakfast (bagel + peanut butter) + a few light activations; aim for an easy, conversational pace (30 s‑2 min slower than marathon goal).
Fuel during run: carry 1‑2 × 500 ml water bottles; add electrolytes on hot days; sip every 15‑20 min.
Pacing: keep it conversational; optionally sprinkle in a few goal‑race‑pace miles.
Long‑run length: roughly 20‑25 % of weekly mileage (e.g., 8‑10 mi on a 40‑mi week) or up to 16‑18 mi for marathon plans.
Fueling on the run: consume carbs every 30‑45 min (e.g., gels, sports drink) to avoid hitting the wall.
Mental tricks: mantras, smile‑a‑mile, simple math, form checks each mile (head‑shoulders‑knees‑toes).
Post‑run: within 30 min, drink a chocolate‑milkshake (carbs + protein), stretch, reflect, and prioritize sleep for recovery.

Workout Example:

Pre‑run (day before):
- Carb‑rich dinner (e.g., pasta) → normal portion, early meal.
- Hydrate, add electrolytes if hot, avoid caffeine/alcohol.
Morning of run:
- Breakfast: bagel + peanut butter.
- Warm‑up activations (5‑10 min easy).
Long run:
- Total distance: 8‑10 mi (or 16‑18 mi for advanced plans) at easy, conversational pace.
- Optional: 2‑3 miles at goal marathon pace.
- Fuel every 30‑45 min (gel, chews, or sports drink).
- Carry 1‑2 × 500 ml water bottles, sip regularly.
Post‑run (within 30 min):
- Drink chocolate milkshake ( carbs + protein ).
- Stretch (full‑body flow).
- Do a quick form check each mile.
- Reflect on prep, mental strategy, and celebrate.
Recovery:
- Prioritize sleep that night.

Closing Note: Give this long‑run routine a try, tweak the distances and paces to suit your own training in the Pacing app, and enjoy the confidence boost it brings. Happy running!