School · Training · 40 s .
Long run
The backbone of half and full marathon training.
The long run is the longest run of the week, at an easy, steady pace. It trains endurance and teaches the body to spare glycogen.
Think in time rather than distance: 90 minutes to 2 hours 30 minutes is enough for most marathon plans.
Keep it to roughly a quarter or a third of your weekly volume, and practise race-day drinks and gels on it.
Slow and long beats fast and short for endurance.
Quick check .
What share of your weekly volume should the long run stay under?
Think in time, at easy pace, and use it to test gels and drinks.