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. We’ve pulled out the essential takeaways so you can put them into practice right away. For the full breakdown and context, head to the video.

Key Points

• Begin modestly: If you’re currently running 5‑6 km (≈35‑40 min) three‑four times weekly, set your first long run around 40‑45 minutes—roughly 10 % more than your typical outing.
• Add incrementally: Bump up your long run by 5‑10 minutes each week for three consecutive weeks, then dial it back on week four to allow recovery.
• Effort level: Stick to zone‑2 (conversational) pace, matching the speed you’ll target during your actual race (say, 6 min/km for a 2 h 8 min half‑marathon).
• Four‑week cycle structure:
  • Week 1: 10 km (or 40 min)
  • Week 2: 11 km
  • Week 3: 12 km
  • Week 4: pull back to 10 km
  • Repeat with slight increases (14 km, 15 km, etc.)
• Distance build sequence: 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 serve double duty—they let you practice your race nutrition strategy so you know exactly how your body will handle it on race day.

Workout Example

Week 1: 40‑45 min easy run (zone‑2)
Week 2: +5 min (≈50 min) – keep same pace
Week 3: +5 min (≈55 min) – keep same pace
Week 4: Cut back to 40 min (recovery week)

Repeat cycle, gradually increasing the total time by ~5 % each week.

Long‑run distance progression (example in km):
- 10 k → 11 k → 12 k → 13 k → **back‑off** to 10 k → 14 k → 15 k → …

Or for higher mileage runners:
- 30 k → 32 k → 35 k → **25 k** (recovery) → 38 k → 40 k

Closing Note

Tailor this progression to your own schedule and adjust the numbers according to your target paces in the Pacing app. Strategic recovery weeks combined with steady buildup will protect your body and build your fitness safely. Get out there and make it happen!

References

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