Foundational Long Run

Workout - Foundational Long Run

• 10min @ 7'00''/km
• 40min @ 6'00''/km
• 5min @ 7'00''/km

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Intro

“Mastering the Long Run: How Long Should Your Long Run Be?” by Lee Grantham is packed with practical guidance. The essential takeaways are below so you can apply them right away. Watch the video for the full breakdown.

Key points

• Start modestly: if you’re running 5-6 km (about 35-40 min) three-four times a week, set your first long run around 40-45 minutes, roughly 10% more than a typical outing.
• Add incrementally: lift the long run by 5-10 minutes each week for three weeks, then back off in week four for recovery.
• Effort: stick to zone 2 (conversational), matching the pace you’ll target on race day (e.g., 6 min/km for a 2 h 8 min half-marathon).
• Four-week cycle:
  • Week 1: 10 km (or 40 min).
  • Week 2: 11 km.
  • Week 3: 12 km.
  • Week 4: pull back to 10 km.
  • Repeat with small increases (14 km, 15 km, etc.).
• Distance build: 30 km, 32 km, 35 km, drop to 25 km for recovery, then work toward 38-40 km in the next phase.
• Stomach and fuel rehearsal: long runs let you practice race nutrition.

Workout example

Week 1: 40-45 min easy run (zone 2)
Week 2: +5 min (about 50 min), same pace
Week 3: +5 min (about 55 min), same pace
Week 4: cut back to 40 min (recovery week)

Repeat the cycle, lifting total time by about 5% each week.

Long-run distance progression (km):
- 10 k, 11 k, 12 k, 13 k, back to 10 k, 14 k, 15 k, ...

Higher mileage:
- 30 k, 32 k, 35 k, 25 k (recovery), 38 k, 40 k

Closing note

Tailor this progression to your schedule and set the numbers to your target paces in the Pacing app.

References

• Mastering the Long Run: How Long Should Your Long Run Be? - YouTube (YouTube Video)