The Long Run

"Once he stared running, he never stopped." -Quote about Steve Prefontaine, from the movie Prefontaine

If you are going to run a marathon or even a half marathon, the “Long Run” is by far and away the most important training run that a person can do. In fact, one will likely see significant gains in a 5km or 10km by doing a long run.

In preparation for my first marathon I only did a long run once every two weeks. I was told that it is usually better to run by time rather than distance, especially early in one’s running life. This advice has served me well.

My first long run was 1 hour. Every two weeks after that I increased my run by 15 minutes. I did this until I was running for 3 hours. The improvements in my fitness that I experienced over those four months leading up to my first marathon were greater than at any other time in my life.

Now I do a long run every week. I have set routes, which I map out prior to my run. I know approximately how long it is going to take, because over the years I have learned that 5 minutes per kilometer is first gear for me (see “Give Him The Gears”). Your first gear might be 4 minutes or 7. However fast your are running while in first gear, make sure your long runs are done very slowly; take them easy. A lot of people like to run for 9 minutes and walk for 1 minute during their long runs. Even today, after 11 marathons, I sometimes take walk breaks during my long runs.

Make sure you eat well before your long run and take a snack with you. I like to eat oatmeal about 1 hour before I leave and I usually run will a couple of gel-packs. A coffee never hurts either, but make sure you are well hydrated and know where to get water if you need it.

Think about having a good run and you will.

Resolution: Add long runs to your training and watch your fitness zoom.


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