Long Runs DON'T Have to be Boring! How to Spice Up Your Next Long Run - StrengthRunning

Aug 13, 2025

This is a quick summary of Long Runs DON’T Have to be Boring! How to Spice Up Your Next Long Run from StrengthRunning. 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

Long runs don’t have to be a flat, easy‑pace slog. Mix in quality work as the season progresses.
Early‑season runs should be mostly easy (≈50 %+ of long runs). Later you can add marathon‑pace miles, hills, or short speed bursts.
Four main “flavors” of long runs:
1. Straight easy run – steady pace you can hold comfortably for the whole distance.
2. Marathon‑pace segments – 3‑10 miles at goal marathon pace, placed at the start or end of the run.
3. Hill‑focused run – choose a route with varied terrain (big, small, steep, rolling) and stay at your normal easy effort while tackling the hills.
4. Workout‑style long run – embed a fartlek or a track‑style interval (e.g., 1‑mile at 5K pace with 800 m easy recovery) into a 18‑19‑mile run.
Practical tip: when adding quality miles, keep the rest of the run at an easy effort so you stay aerobic and avoid over‑training.

Workout Example (adaptable to your own paces)

10‑mile long run (example) – total distance in miles

1‑3 mi – easy pace (your normal long‑run pace, e.g., 10:15 /mi)
4‑6 mi – marathon‑pace segment (goal marathon pace, e.g., 8:30 /mi)
7‑10 mi – easy pace to finish

Alternative hill version: run the same 10 mi on a hilly loop, staying at easy effort but focusing on maintaining good form on up‑hills and down‑hills.

Closing Note Give one of these variations a try on your next long run – pick the one that feels most exciting for you and adjust the paces in the Pacing app to match your own speed. Mix it up, stay motivated, and watch your fitness level climb! 🚀