Long Runs - The Details

Whether you are training for a 5k or a marathon, long runs are an esstinal part of the training plan. There is what you should know before getting started.

What are the benefits of the long run?

The long run is one of the most physiologically impactful workouts a distance runner can do. It increases mitochondrial density and capillarization, improving your muscles’ ability to use oxygen efficiently. It also enhances your ability to store and conserve glycogen, improves fat metabolism, and strengthens your musculoskeletal system — all of which are critical for endurance performance.

Do I need to fuel during a long run, and how should I fuel?

Yes. For workouts longer than 90 minutes, it’s important to fuel during the session to maintain energy levels and prevent glycogen depletion. The general recommendation is to consume 30–60 grams of carbohydrate per hour. The long run is also an ideal opportunity to practice fueling strategies in a similar way to how you’ll fuel during your event. This helps you test both the timing and type of fuel you plan to use. Additionally, make sure to hydrate with water or an electrolyte drink — especially in warm conditions.

What pace should I run my long runs at?

For most long runs, aim to run at an easy aerobic pace — Zone 2, which is typically 70–83% of your threshold. For optimal endurance development, it’s often best to stay in the middle of that zone (around 76–77%).

Is there anything I should look out for?

Use both pace and heart rate to monitor your long runs. Over time, heart rate may drift upward even if your pace stays the same — a sign that your internal effort is increasing. In the latter stages of the run, consider prioritizing heart rate to avoid overexertion.

How should I pace a long run?

Long runs should be paced at a comfortable, conversational effort (Zone 2). You should be able to speak in full sentences throughout most of the run. The goal isn’t speed, but time on your feet and consistent aerobic output. If your long run includes specific pace segments (such as race pace work), these should be placed toward the end of the run, with the remainder kept at your easy pace.

If you have more questions, please don't hesitate to ask.

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