Long Run

Long Run: The Cornerstone of Endurance

The long run is the key session of any endurance training plan. It involves running at an easy pace over a distance greater than your weekly average. This session develops deep aerobic adaptations: increased cardiac volume, capillary density, and fat utilization as fuel.

Muscles Targeted

The long run works the entire running muscle chain: quadriceps, hamstrings, calves, glutes, core. Muscular endurance is particularly tested in the final portions.

Execution

1. Easy pace: run at a rhythm where you can easily hold a conversation. No time pressure.
2. Gentle progression: start very slowly and let the body warm up naturally.
3. Effort management: the last 10 kilometers/minutes should be run at the same pace as the start.
4. Nutrition: beyond 90 minutes, consume carbohydrates (gel, bar, dried fruit) every 30-45 minutes.

Duration

Duration: 60 to 120+ minutes. Distance varies by level: 15-20 km for recreational runners, 25-35 km for marathoners.

Safety Tips

• Hydrate regularly: carry water or plan water stops.
• Wear clothing appropriate for weather conditions.
• Plan a known route and inform someone of your course.
• Increase long run distance by a maximum of 10-15% per week.

Variations

• Progressive long run: accelerate over the final third (race finish simulation).
• Long run with marathon pace segments: insert 20-30 min at marathon pace in the middle.
• Trail long run: in nature with elevation for specific preparation.

Target Audience

Runners of all levels looking to improve their endurance. Essential for half-marathon and marathon preparation.