Variations of the long run to enhance your endurance

Without a doubt the most important workout for those training for longer races such as a half or marathon is the weekly long run. Your longest runs are all about spending time on your feet, building your endurance and efficiently using fuel. They also build the confidence needed to know you’re ready to go the full distance.

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But the days of running LSD–long, slow distance–runs are mostly past and many coaches and training programs now suggest incorporating–if only occasionally–one of several variations of the typical long run, most of them involving some form of faster running.

Long, slow distance

This traditional long run is still ideal for beginners and those simply looking to finish their first half or marathon. The point is to complete a distance longer/farther than any other training run at whatever pace you can maintain for the entire distance. Ideally run continuously without stops or breaks, logging between two and three hours at a steady, easy and comfortable pace is the best way to build endurance and prepare for a longer race. For added difficulty, consider running on a route that includes a variety of hills for added strength training and keep the effort, rather than the pace, consistent.

E.g. Run 2-3 hours (24-34K) at a easy and comfortable pace, stopping for breaks only if need be

Progression

As the name implies, a progression long run starts off easy and relatively slow and then progresses to finish at a faster and harder pace. Use the first half of the run to warm up and run at a comfortable pace and then gradually increase the pace until you’re running at goal race pace. If possible, finish with a few minutes running even faster than race pace to really boost your confidence.

E.g. Run 60-90 minutes at an easy pace and then gradually–i.e. not all at once–increase your pace over the final 30-60 minutes until you’re running at–and then possibly even faster–than goal race pace

Race pace tempo

In this variation of the long run, the idea is to begin with an easy warm-up and then complete a tempo (or multiple tempos) at race pace followed by some easy running to finish. Running at goal race pace builds confidence, improves your efficiency at that important pace and also offers an opportunity to practice fueling and hydration during the run. While difficult, running at race pace should equate to a comfortably hard effort.

E.g. 25 minutes easy – 2-3 x 30 minutes at race pace with a 5 minute break in between – 25 minute cool-down

30 minutes easy – 60-90 minutes at race pace – 15-30 minutes easy

Speedy fartlek

This final type of long run simply involves adding multiple shorter intervals or fartleks to an existing long run. You can add as many intervals as you like and they can last as long as you like but they are generally short (1-10 minutes) and run at a pace faster than race pace.  There is also no ‘rule’ regarding how long to rest/recover between intervals, so feel free to take as much or as little time as you like. This type of run breaks up the monotony of a long run, makes the run go by much quicker and also provides some speed training to go along with the endurance benefits.

E.g. Run 30-60 minutes at an easy pace and then add 5-10 intervals of 1-10 minutes each at 5-10K race pace with full rest in between – 15-30 minutes of easy running