A good peak long run might be 2:45-3:00, including four sets of 20 minutes at goal marathon pace, with five-minute recoveries. Adding marathon-pace sections to the end of some long runs is a great mental and physical stimulus. When the gun goes, you need to know what pace you’ll be running. Of your schedule, try long runs at a steadier pace, averaging 15-30 seconds a mile slower than your goal race pace. But as you get close to your marathon, there’s a benefit in doing some of your long runs closer to race pace rather than the typically recommended 60-75 seconds a mile slower. Practise close to race paceĮasy running is important as you build up your training volume. Consider a midweek run that also builds in volume, up to 75-90 minutes, to supplement your weekend long run. Four to five runs a week is a good target, while any additional cross-training will boost your fitness. For more tips on the long run, click here.īut if you’re limiting the length or duration of your longest run, how can you be confident of handling the distance? The long run is critical, but your overall volume of training is even more important.
Any more than that and you risk not recovering in time.
Three hours to 3:15 is as long as your longest run needs to be and, for many, 2:30-2:45 is enough, three to four weeks out from race day. While it is important to have banked good time on feet, if you go too far in your long runs, you’ll struggle to recover and then you will start your marathon already tired.
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