Longest run for marathon training

Learn how to run long distances when training for marathons. Learn more about the longest run for marathon training and how to vary the intensity to run your best marathon.

The critical long runs when you train for a marathon

The long walks are the very essence of training for a marathon, and the long runs prepare you physically and mentally for the strain of running just over 42 km. In running your training program for marathons, you should aim to gradually increase the length of the long runs and alternate between running easy and fast long runs.

In this article, you will learn more about running long distances when training for a marathon.

Run long runs for marathons

The main emphasis of the long runs should be with low intensity. Long distances are essential for increasing fat burning and can prepare you physically and mentally for the strain of running continuously for several hours. Running long distances can also help make your body more efficient at storing glycogen/carbohydrates. You will also train a mental toughness when you run long distances by continuing to train even if you are exhausted. Fast long runs, or long runs with quick finishes, can be carried out to simulate running at marathon speeds and to have a solid end to marathons.

Do fast long runs for marathons

There are several good reasons why long fast runs should be part of your marathon training program. Running long distances faster is excellent training in simulating a higher pace over a more extended period. Marathon-specific training allows you to adjust the speed according to your fitness level and test your fitness level in different phases of marathon training.

Fast long runs with moderate to hard intensity will increase your aerobic capacity and strength by gradually training your ability to run longer at a higher pace. Combine this workout with threshold training with hard intensity, and you can improve your aerobic endurance.

In addition to aerobic endurance, you as a marathon runner are dependent on getting your legs used to the strain of running 2-3 hours or more on hard surfaces. You do this, among other things, by running fast, long runs at marathon speeds, or something below.

With what intensity you can run fast, long runs.

The intensity of long fast runs will vary depending on how long you plan to run with higher intensity. If you run a progressive fast long run, you may run a third or half of the long run with low intensity and then increase the intensity to moderate. The last 5-20 minutes can end with hard intensity. You may enter pace intervals during a long trip, and these can be run with moderate to hard intensity, with easy jogging as a break between each pacing interval. Quick finishes, which can last between 5-15 minutes, can be run with hard intensity.

How to run long, fast runs to marathons

You can vary how you run the long fast runs in training for the marathon by alternating between running all or parts of the long run with moderate intensity and what intensity you should run fast long runs. You can also choose to run the long runs progressively.

Alternate between running all or part of the long runs at a fast pace

After a period of easy running, you can run large parts of the long run at a rapid pace with moderate to hard intensity. The advantage of running large parts of the long trip fast is that you get marathon-specific to simulate running more extended periods at marathon speed or somewhat lower.

Another variant is to run easy long runs with a quick finish. If you run a long run of 90 minutes, you can run at low intensity for 70 minutes and end the last 20 minutes of running with moderate to hard intensity.

Training long distances with quick finishes will be good training in finishing strong in a marathon. Even if you get tired in the legs, increase the intensity at the end of the race.

Recovery when training long runs

Running anywhere from 90 minutes to several hours can be a heavy strain on muscles, tendons, joints, and ligaments, even when training with low intensity. It becomes an even harder load when you run fast long runs, and recovery becomes essential when you train long runs with varying intensity. You should not put in hard workouts the day before you go for long walks, and a little depending on how long you run, you should also consider having complete rest the day after long runs so that your body has time to recover afterward.

Run long distances when training for marathons

The weekly long trip is the workout you should not skip during a training week. Long runs are crucial to simulate and accustom the body to the strain of running long distances. Through long runs, you increase fat burning, and the body becomes efficient in storing and metabolizing glycogen. You also build mental toughness through long walks, training that can prove invaluable when running marathons.

The long fast runs and long runs with quick finishes train you to keep a higher pace over a more extended period. Exercising fast finishes can help you finish strong when you run your marathon.

Related articles:

What pace should I run my long runs

How to start running long distances

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