How to Increase Your Long Runs | Tips for 5K, 10K, Half Marathon, Marathon & Ultra - Harry Runs

Aug 13, 2025

Quick Summary

This is a quick summary of How to Increase Your Long Runs | Tips for 5K, 10K, Half Marathon, Marathon & Ultra from Harry Runs. 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

Slow the pace: keep long runs at a conversational effort (easy enough to hold a conversation) to stay in the aerobic zone and protect your heart‑rate and breathing. This endurance-building approach is different from the high-intensity work needed for shorter races. If your goal is pure speed, you’ll want to incorporate different workouts, like these proven interval strategies to cut minutes off your 5K time.
Add mileage gradually: use the 10 % rule (don’t increase total weekly mileage or your long‑run distance by more than 10 % each week). If you feel pain, cut the run short—listen to your body.
One dedicated long‑run day: most beginners stick to one long run per week (more experienced runners can add a second or third). This day is a cornerstone of any good training schedule, whether you’re building toward a half marathon or Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Fueling: for runs under 45 min, water is enough. For longer runs (20 km / 30 km+), bring water and easy carbs (dates, dried fruit, or a banana) and practice your race‑day nutrition.
Preparation: lay out shoes, socks, and gear the night before and eat a carb‑rich meal with vegetables and minerals before sleep.
Looped routes: use a circuit or park loop so you can easily access water and nutrition, and break the distance into manageable sections.
Patience: increase mileage slowly (every 3‑4 weeks you can add a short “recovery” long run) to stay injury‑free. A well-rounded plan balances long runs with recovery and other types of training. If you’re curious about structuring other workouts, you can learn more about Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

Workout Example

Choose your long‑run distance (e.g., 6 mi / 10 km now).
Run at a conversational pace (talk‑test).
Add 10 % to the distance each week (or every 2‑3 weeks if you’re feeling good).
Fuel: for runs >1 hour, carry water + a handful of dates or a banana; practice the same food you’ll use on race day.
Post‑run: within 30 min, eat fruit and a carbohydrate‑rich meal, then hydrate.

Closing Note Give these tips a try, adjust the paces and distances to fit your own training plan in the Pacing app, and enjoy the process of building longer, stronger runs. Happy running! 🚀