Why You Should Never Miss The Long Run - This Messy Happy

Aug 13, 2025

Intro: This is a quick summary of Why You Should Never Miss The Long Run from This Messy Happy. 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:

The long run is the cornerstone of any training block – there’s no set distance, just make it long enough to challenge you.
Use the session to test gear, fueling, hydration, and pacing – think of it as a “mock race.”
Keep your heart rate in Zone 2; if it drifts up, drop the pace to stay aerobic.
Plan your route so you can leave nutrition at a set point (looped or out‑and‑back) and avoid carrying everything.
The biggest fitness gains happen between 20 km and 30 km – the compounding effect.

Workout Example (30 km run):

Loop set‑up – run a 10 km loop (or out‑and‑back) so you can place gels/drinks at a convenient spot.
Progression structure –
- First 10 km: easy, stay comfortably in Zone 2.
- Middle 10 km: slightly faster (just below your typical marathon pace).
- Final 10 km: pick up the pace again, aiming for a 2–4 km marathon‑pace segment (hot‑spot).
Finish strong – add a “fastest last kilometre” to cap the session.
Heart‑rate check – monitor HR; if it climbs out of Zone 2, ease the pace until it drops back.

Practical Tips:

Set up a “nutrition station” at the loop turn‑around so you only need to grab fuel once.
Use a hydration vest or a water bottle at the station; don’t lug everything the whole way.
Track your HR with a watch; adjust pace on the fly to keep aerobic effort.
Customize the paces in the Pacing app to match your own easy, marathon‑pace, and fast‑finish intervals.

Closing Note: Give the long run a try this week – tweak the distances and paces to fit your current fitness, and remember you can always adjust the segments in the Pacing app. You’ll feel stronger, more confident, and ready for race day. Happy running!