Do 2 Shorter Runs = 1 Long Run? | TRC Monthly Show - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of Do 2 Shorter Runs = 1 Long Run? 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:

A single long run builds mental endurance that two shorter runs can’t fully replicate, but if time is tight, two faster runs are better than skipping the run altogether.
The show introduces a “321” interval session that can be done on a treadmill (Zwift) or outdoors and fits both 5K and marathon training plans.
Practical tip: use the Runners Knot to secure laces higher on the shoe, reducing front‑foot pressure on long efforts.

Workout Example – The 321 Session:

8‑minute warm‑up at an easy jog.
3‑minute interval @ ~103% of your 5K pace (slightly faster than race pace).
1‑minute recovery @ ~70% of your 5K pace (easy jog).
2‑minute interval a touch faster than the 3‑minute effort.
1‑minute recovery (same easy pace).
1‑minute hard interval – the fastest effort of the set, really turn the legs over.
3‑minute cool‑down easy jog.
Repeat the 3‑2‑1 pattern for a second set (optional third set if you’re feeling strong).

Closing Note: Try the 321 workout today, tweak the paces to match your own speed in the Pacing app, and see how it fuels your training. Remember, the full video has more context and answers to viewer questions—give it a watch and keep crushing your goals!