Progressive Long Run
Workout - Progressive Long Run
- 12min @ 6'00''/km
- 75min @ 6'00''/km
- 15min @ 5'00''/km
- 5min @ 4'20''/km
- 10min @ 7'30''/km
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Intro
This is a summary of How Long Should Long Runs Be? (Hint: LONG) from StrengthRunning. The video has solid practical guidance. The key takeaways are below so you can use them on your runs. Watch the full video for context and detail.
Key points
- Long runs anchor endurance training. They expand mitochondrial capacity, reduce fatigue in the later miles, and build aerobic fitness.
- General guideline: 20 miles or roughly 3½ hours maximum, whichever comes first.
- Adjusted by distance goal:
- 5K/10K: 10 to 15 mi per long run.
- Half-marathon: 15 to 20 mi (20 mi if feasible).
- Marathon: 18 to 22 mi (or 3½ h) for typical runners. Competitive athletes might add threshold or goal-pace sections.
- Injury or limitation? If 10 mi is your current ceiling, switch to cycling, pool running, or other steady-effort cross-training for similar aerobic time.
- The tradeoff: longer efforts help while you stay under 3½ hours. Beyond that, benefits level off and injury risk goes up.
Workout example
| Goal | Weekly long-run distance | Pace guidance | Optional add-on |
|---|---|---|---|
| 5K/10K | 10-15 mi | Easy (conversational) | Combine with weekly pace-focused intervals. See the 5K Speed Guide and 10K Resource. |
| Half-marathon | 15-20 mi | Easy throughout; finish with 1-2 mi at race pace if racing | None, or light strides |
| Marathon (recreational) | 18-22 mi or 3½ h | Easy to steady; effort in Zone 2 | For racers: add 3-5 mi at goal tempo. For mixed-pace work, see the Interval Training Guide. |
| Injury-limited (10 mi max) | 10 mi run or 2-3 h bike/pool at easy effort | Stay easy, focus on time under load | Add cross-training to lift aerobic volume |
Closing note
Try these on your next session. Adjust distances to your fitness and use the Pacing app to dial in speeds.
References
- How Long Should Long Runs Be? (Hint: LONG) - YouTube (YouTube Video)