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Goals of Long Run Training
- Improve aerobic capacity and maximal oxygen uptake (VO2max)
- Increase muscle capillary density
- Build confidence to complete a marathon
Ideal Long Run Pace
| Marathon Goal Pace | Recommended Long Run Pace |
|---|---|
| 4:30/km | 5:00-5:15/km |
| 5:00/km | 5:30-5:45/km |
| 5:30/km | 6:00-6:20/km |
Long run pace should be 45-90 seconds slower than your goal marathon pace.
12-Week Training Cycle
| Week | Long Run Distance | Focus |
|---|---|---|
| 1-2 | 13-16 km | Adaptation |
| 3-4 | 19 km + cutback | Building |
| 5-7 | 21-27 km | Peak |
| 8 | 16 km | Cutback |
| 9-11 | 24-19 km | Marathon pace |
| 12 | 10 km | Pre-race |
Key Strategies
- Progressive mileage: Increase by 2-3 km every 2-3 weeks
- Negative splits: Gradually speed up in the second half
- Fueling practice: Test various energy foods
Common Mistakes
- Pacing too fast
- Neglecting recovery
- Increasing distance too quickly
Conclusion
Progressive mileage, proper pace control, and adequate recovery are the core of long run training.