What is it?
It is a long duration training done at easy and constant
pace. A training session lasting over 2 hours is considered Long
Run. If you are a novice runner, or if you are training for
short races, a training session lasting more than 1:30 hour can also
be considered a Long Run.
we should do it?
The Long Run gives you endurance, increasing your aerobic
capacity and the capability to run longer distances, be you
a marathon or a 10k runner. Basically the Long Run:
a) Strengthens your heart;
b) Increases the number and
size of your blood vessels;
c) Strengthens your muscles, joints and legs;
d) Trains the body to use more fat as fuel;
e) Gives you self-confidence.
As I said before, the duration of the running (more than 2
hours) is more important than its distance. Don't increase
your Long Run duration by more than 15 minutes per week or
you will be risking injury. The training
distance over 24 km is considered a Long Run, but you
shouldn't run more than 32 km. You can run more than 32 km
to get self-confidence, but the risks to be injured are
high. In general the Long Run distance is about 20% of your
weekly training volume.
It is recommended to run the Long Run at 1 minute per mile
slower than your marathon pace. So, if your marathon pace is
about 7:30 min/mile, you should do the Long Run at 8:30
min/mile. If you use a heart rate
monitor, do the Long Run
at 70-75% of your
heart rate. This is the optimal
heart rate to improve your aerobic capacity and to teach your
body to use more fat as fuel.
often should we do it?
You shouldn't do more than one Long Run a week. The best way
is to do a Long Run for three consecutive weeks and then, in
the fourth week, don't do it. Then do a Long Run for two
consecutive weeks and then, in the third week, don't do it.
Three weeks with a Long, one without, two with, one without,
and so on. If you work for too much time on your feet, you
shouldn't do Long Run for three consecutive weeks.
training sessions before and after the Long Run?
In the previous day you should do a short run, no more than
10% of your weekly training volume. In the day after the
Long Run, a short and light training.