As runners, most of us have the same goal: to run the best that we can–injury free–with the limited amount of time we have. We have work, families, errands, laundry, groceries, shopping, cooking, cleaning, homework, babies, and hopefully some sleep! (Sometimes wishful thinking, right?) Fitting in a weekly LONG run can be a daunting task, but necessary when training for a long distance race.
The good news is, running only 3 days per week emphasizes QUALITY over QUANTITY. There are no “garbage miles.” Using this method, you will have fewer injuries, and less burnout. If you’re like me, you love running. But you also love a lot of other workouts, and don’t want to give them up when you’re in training mode. This method works, and has been scientifically proven to make you faster.
So in your training program each week, you will run three times (not in a row)… Here they are: Key Run #1–Intervals. Key Run #2–Tempo. Key Run #3–TheLONG Run.
The long run doesn’t have a specific warm-up. The first part of a long run serves as the warm-up. You should warm up for the first few miles before hitting your recommended pace.
The long run (depending on your goals and current mileage) will be steady running…ranging from 6 to 20 miles. For half-marathon and marathon long runs, the long run pace will be your 5K pace plus 75-90 seconds. Orrrrr if you have a planned pace for the marathon, your long runs will be 15 to 30 seconds per mile SLOWER than that.
If you start your long run slower than this pace, pick up your pace in the middle of your run, and have a strong finish over the last few miles. If you run faster in the middle, it will offset the slower beginning so your WHOLE run averages your goal pace. Make sense?
Run 15 miles at goal marathon pace + 30 seconds.
If your goal marathon pace is 4 hours, your overall pace for the marathon is 9:09/mile pace. So this long run might start with a 9:49/mile pace, followed by a 9:30 mile, and then you settle into a 9:39/mile pace. After running this pace for 5 miles, you might want to try running 3 or 4 miles at a 9:29-9:35/mile pace before finishing at the 9:39/mile pace. OR you can hold the 9:39/mile pace for 12 miles, then run the last 3 miles faster.
If you want me to create a customized plan for you, I would LOVE to be a part of helping you achieve your dreams!
YOU are the hero. YOU are the one putting in the hours. And YOU are the one running the miles. I call myself the Running Stylist because much like a stylist who shares knowledge, answers questions, and tweaks a few things you already have to make you look + feel amazing…I help my students and clients train properly, efficiently, and safely…just tweaking the skills they already have.
YOU have the skills. YOU wear the shoes. And YOU run the runs.
I love giving you super-practical, actionable guidance so you can train with purpose, achieve your goals, and actually enjoy the process. So fun.
For a customized training plan, click here.
Otherwise, hit me up in the comments and let me know what you’re training for! I can’t wait to cheer you on from the virtual sidelines!
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