How To Increase Your Long Run: Essential Tips for Distance Runners - Lee Grantham

Aug 13, 2025

Intro: This is a quick summary of How To Increase Your Long Run: Essential Tips for Distance Runners from Lee Grantham. 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

Build a strong aerobic base with a weekly long run (zone 1‑2, conversational pace) and a mid‑week interval session.
Increase the long‑run distance gradually—about 2‑3 km (1‑2 mi) each week and include a “step‑back” week every 3‑4 weeks to keep legs fresh.
Run the long run once a week, preferably on a weekend when you have plenty of time and can avoid rushing.
Fuel during long runs with 80‑100 g of carbohydrate per hour (≈3‑4 gels or a sports drink) and practice this on your long runs.
Prepare your gear (shoes, socks, sunglasses, Vaseline) and practice race‑day nutrition (e.g., bananas, water) during the long run.

Workout Example

Base week: Run your current longest distance (e.g., 10 mi / 16 km) at a comfortable conversational pace (zone 1‑2).
Progression: Add 2‑3 km (1‑2 mi) each week:
- Week 1: 10 mi (16 km)
- Week 2: 12 mi (19 km)
- Week 3: 14 mi (22 km)
- Week 4: step‑back to 10 mi (16 km) for recovery.
Long‑run cycle for marathon training: 25 km → 30 km → 35 km, then drop back to 20‑25 km on the fourth week.
Fueling: Aim for 80‑100 g carbs per hour (e.g., 3‑4 gels or 500 ml of a 32 g carb drink) and practice the same nutrition and hydration plan you’ll use on race day.

Closing Note: Give this gradual, weekly‑long‑run plan a try, tweak the distances and pacing to fit your own Pacing app settings, and watch your endurance soar. Good luck, and enjoy the miles! 🚀