Two long-run workouts you’ve probably never tried

A weekly long run is a staple for most runners, and for good reason: it builds endurance and strength for longer races, is the perfect place to practise fuelling, and elevates mental toughness. Most runners keep their longer sessions at a slow, steady pace, and that is a key to injury prevention as you add mileage, but there’s no reason why you can’t occasionally add some mid-run zest.

Spicing it up a little will make the miles will fly by: just be careful to toss these sessions into the mix not more than once a month, and on a week where you have only one other harder or speedwork session. Adjust the length of your warmup, cooldown and intervals according to the goal length of your long run (these workouts are based on an approximately two-hour session).

Marathon and half-marathon effort intervals

Warm up with 10 minutes of very easy running.

Run three x 20-minute intervals at a pace or effort that’s slightly harder than your easiest run, with five minutes of very slow recovery between each one. (If you’re new to longer runs, keep the first half to two-thirds of your run at a very easy pace.)

Run two x 12-minute sets at a marathon tempo effort (running by effort rather than pace will naturally adjust for the time already spent on your feet).

Near the end of the workout, your goal is to run at a threshold effort or pace for five minutes, adjusting slightly if you’re struggling. This section is supposed to be tough, but your goal is to challenge yourself, not injure yourself.

Pre-race challenger

Try this one a month out from your goal race, leaving plenty of time to recover, and making sure to keep the rest of the week very easy. This workout is a perfect way to test your pacing and goal effort for race day: you’ll be able to tell if you need to dial back your expected race-day pace, or crank it up a notch.

Warm up with 20 minutes of very easy running.

Run two x 20-minute intervals at an effort just slightly faster, with five minutes of easy recovery between efforts.

Yoga for the long run: juicy stretches for after that big effort

Pick it up for 20 minutes at a pace that’s between your marathon and half-marathon effort–it should feel somewhat challenging, but like it can be maintained for the duration; recover with five minutes of very easy running.

Shift into five x two-minute intervals at 10K pace with two minutes of recovery between efforts (if you’re still up for more, add up to five more intervals).

Finish your run with a very easy cooldown.

Make sure to hydrate well during these sessions and remember to keep the rest of your week fairly easy. Follow one of these challenging sessions with a rest day or some very gentle recovery running.