The Long Distance Runner

Long Distant Running Tips

How Far Should You Go On Your Long Run

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Traditional thought is that when training for a half or full marathon, your weekly long run should comprise no more than 33% of your weekly mileage.    

But the answer is not as easy as a simple formula. Other factors include your average weekly mileage, your age, the race, your experience, etc.  There’s even more factors to consider, like, if training for a marathon, I suggest completing your long run every other week. This gives you some rest, where your runs on weeks between is approx 10 – 12 miles.

Other considerations to consider are if you’re younger, less experienced or if you’re training for a 5-8k race where long runs (in excess of 15 miles aren’t necessary).

One of the biggest reasons for this discussion is that runners want to be prepared for their race, but they want to stay injury free. You will always be better when you 

In Jack Daniels’ book, Daniels’ Running Formula, he recommends no more than 2 1/2 hours for your marathon long run. However, that’s for someone training for a 3 hour marathon.  Depending on your goal time, I’m okay with 3:00 – 3:15, but I don’t think more is necessary. It’s also going to take more than a week to recover from 3+ hour long runs, so don’t complete one of these too close to your race day. 

Outside online recently posted an article () where they discussed a safe weekly mileage, using a yardstick called the acute-to-chronic workload ratio (ACWR). The formula is to divide your most recent weekly mileage by the average of your most recent four weeks of mileage. If you keep the number as close as possible to 1, you should be safe.  I’ll discuss this article in another post, but my point is that in addition to considering the distance of the weekly long run, you should also be considering the total weekly mileage to ensure it’s safe or smart. 

If you’re an Ultra Marathoner, the mileage of your long run may not even be something you consider, instead, the concern or strategy is time on feet.

Lastly, Coach Sage discusses the benefits gained by the body after 90 minutes of your long run. Building aerobic capacity, leg strength, mental & physical endurance or all desired benefits, so there’s no doubt, you need to complete long runs.  

My suggestion to determine the best distance for your marathon or half marathon long run is to work with an experienced coach to determine what’s best for you.  Don’t simply train to what’s in a “free plan.” Work with someone who knows your specific situation so they can schedule long run distances that make sense for you. 

Kipchoge’s Fartlek Workout – You Could Do This

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Eliud Kipchoge is the greatest marathoner ever.  He’s the first and only person to break 2:00 in the marathon (it’s not the official marathon record, but he did it).

The following short video is of a “Fartlek” workout he completed about a month prior to the 2017 Berlin Marathon.  You could & should do this type of workout.  Not at Kipchoge’s pace, but at your pace and at the appropriate place in your marathon training plan.

Typically Fartlek is shorter distance than the 3k that Kipchoge completed.  I would categorize this workout more in the strength training/interval phase of marathon training.  These type of runs are repeat mile – 1.5 mile.  I recommend this workout at about 30 – 45 days out from your race, you would be completing these longer intervals at race or slightly faster pace.

Fartlek workouts are typically near the beginning of your marathon training, because they allow you to work on your speed prior to getting into intervals.  I recommend combining the fartlek workouts in the same mesocycle (phase of training) as hills & shorter tempos (15-20 minute brisk pace running).


Basic “Survival” Strategies for Beginner Runners

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Marathon Training Survival Tips

It’s important to understand that You play the most important role in staying healthy. The marathon training survival tips discussed in this short video will help you achieve your goals, stay healthy and have a good experience during your training and race.

First it’s important that if your goal is to finish a marathon, you need to respect the distance and understand that over the course of a long race and especially over a lengthy training plan, a lot can go wrong. Avoid the mindset that there’s some “magic” gadget or shoe that will solve your problem.  However, that being said, you need the right equipment to stay injury free and improve your time. 

In the following video, a number of “survival tips” are discussed.  One that I really like, is the rolling drill.  My preference is to use a lacrosse ball. Don’t just roll the bottom of your foot.  I suggest using the ball to roll on tight spots throughout your lower body (waist down). 

Regular strength training is also essential. I’m a big believer in regularly completing exercises that will strengthen your hips, glutes and legs.  These exercises will ultimately improve your balance.  The Bosu ball can be found in most gyms.  Use one with dumbbells to help improve balance.

If you’re a beginner runner, it’s really good advice to progress slowly through shorter races before you attempt a marathon.  

The video provides other tips that will help you stay injury free and enjoy the training experience. 

4 week marathon prep plan

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Most marathon training plans are approximately 16 weeks.  This time can go by real quick and if you don’t start a plan with running, strength training & proper self care habits, you may find that at some point in time during your 16 week plan won’t be able to keep up or follow the plan.

The following video walks you through a 4 week program that will get you ready to start a 16 week (or longer) marathon training program.

During the 4 weeks prior to a marathon, you need to build some essential habits.  These include:

Running consistency – start running 3-5 times per week. If you’re not doing this already, it’s essential that you get in the habit of running (seems obvious, but you would be surprised how many people think they can go from 0 to training for a marathon.  Ideally your runs should be at least 30 minutes each.

Strength training – start a periodized program body weight & core exercises.  Avoid going from “0 to heavy lifting” in 1 week. You need to complete training other than running to build injury resistant muscles & tendons.  I recommend 2 strength days/week. As you get into your marathon training, a good program will consist of strength training on your hard workout or long run days.  This is because we want to keep our hard days hard and easy days easy in order to maximize our recovery.

Daily mobility habits – perform self care activities at least 10 minutes per day.  These include stretching, rope stretches, foam rolling, getting on a lacrosse ball (legs & feet). In an earlier post, I shared some of my favorite stretches. Get in the habit of completing these before you start your training plan.

Sample Meal Plan for Marathon Runners

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I’m rarely asked, “what should I be eating to fuel my runs and enhance my recovery.”  As you train for a long race, nutrition is just as important as long runs, recovery and strength training. 

Your diet is what will keep you healthy, energized, focused and in proper energy balance each and every day.  The following article is only a 3 day meal plan, but what’s discussed is important considerations like how much energy will your body need for the day. Meals to cover 3 types of training days (long run, speed work & recovery) are reviewed. 

Use these suggestions as a start.  Test these types of food and see how you perform and how they make you feel (especially during and after your runs).

Healthy eating is essential to your success as an athlete. A few years ago, I discussed the importance of nutrition and hydration. I strongly recommend minimizing processed foods. Think food that comes out of a plastic wrapper. A diet that’s high in fresh fruits & vegetables will give you lots of energy, but you also need protein to aid in recovery.  

There’s many books and articles on this subject.  The following article is a good start to get you thinking of what you should eat. 

https://www.active.com/running/articles/a-3-day-meal-plan-for-runners

Really tough, but effective treadmill workout

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Tempo workout on treadmill

This video shows a 46 minute tempo (steady state) / treadmill workout by an elite runner. It’s a tough 10k run at 80-85% HR with 10 minute warm-up. The workout is complicated by adding a 10% incline.

The primary benefit of treadmill workouts is that they help build fitness with less injury risk.

In this video he’s running at approximately 7:20/mile pace. Obviously this is faster than most of us can run, so if you’re attempting this workout, just adjust the treadmill speed to maintain the target HR.

A workout like this is would typically be placed in the strength phase of a periodized/mesocycle training plan. The strength phase is after foundation/base training and before you start getting into the longer intervals (like 1-2 mile repeats as a part of a marathon plan). With this workout, the goal is to build endurance, leg strength and confidence. For us “mortals” I would recommend shortening the run to a 5k or 3miles to start and then build up to 10k if are sufficiently trained. After your 10 minute warm-up, try a 5% incline and gradually speed the treadmill until you’re HR is 80%. If you can, increase speed & incline slightly in the last mile to get your HR to 85%.

Once complete do as many push-ups as you can & then stretch to gently slow your HR.

This workout will definitely tire your legs, but will boost your confidence big time.

[Case Study] Boston Qualifier from a 10 Week Marathon Training Plan

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There’s a reason that most marathon training plans are 16 weeks.  The “+” is necessary to ensure that you have a running base or foundation, so as you increase your weekly mileage, you don%u2019t get hurt.  However, it’s possible to train for fewer weeks and still be able to complete a marathon.

The following video shows details of how a young lady from Los Angeles trained for and not only successfully completed a marathon, but qualified for Boston in only 10 weeks. I would like to point out that these results are not typical and I wouldn’t typically recommend that a beginner runner embark on a training period so short.  I would like to point out the the reasons this worked.

  1. The age of the athlete is noteworthy.  It appears she’s in her 20s and was somewhat fit when she started the training.
  2. Her lowest weekly mileage was 45 miles.  This was her first week. I’m not certain what her weekly mileage totals weeks 2-10.  may seem like a lot of miles for a beginner (& it is), but marathon training requires a lot of mileage in order to achieve a decent/goal time.
  3. She used the services of a certified coach.  This is really important. Because the coach assessed her running form and suggested corrections on day 1 that helped her run more efficiently & avoid injury. The coach helped keep her motivated throughout the training and also helped her develop a race plan to further boost her confidence on marathon day.
  4. She went to a running shoe store and got the most appropriate shoes for her running gait & ability.  Unbelievably, she actually started running with a shoe that was 1 size too small.
  5. She trained with a group.  This was essential to keep her motivated and improve throughout the 10 week training period.

The video quickly takes you through the athlete’s journey.  Also very noteworthy is the discovering of her “why.”

This is a fun video that can motivate & help runners learn about how your confidence and body develops while you train for a long race.

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