Tag Archives: long run

Marathon Training: Fun with the Long Run

Every training plan includes a long run each week, ten days or two weeks.  They can be six miles or 25 miles but they’re a part of any quality training plan.  The aerobic benefits are massive while long runs also build mental strength and physical durability.  Mixing up your long run by adding a different challenge to it can make training both more fun and more effective.  Try one, or all, of these favorites from Team ECRP during your next training cycle.long run

Slow + Steady.  The regular long run, performed at an easy pace, holds the pace steady for its entire duration.  This is the best type of run when you’re starting to increase mileage or tackling your first 20 miler.  It strengthens your legs and your mind by making you push through the point of being tired.  You’ll build resistance to feeling tired and teach your body to burn fat, our best source of stored energy.  It also won’t leave you physically or mentally exhausted to the point that you aren’t up for it as often as you should be.

The End.  A fast finish long run simulates those final miles of a hard race.  The last 10k of a marathon and the last kilometer of a 5k are both challenging when you’re going for a new personal record.  A finish fast run will help build strength for late in the race, develop that closing kick so many runners look for and make you mentally strong.  You’ll run the last few miles of your run at goal race pace or maybe the last 1.5 as hard as you can.  For marathoners, this hard workout is also a chance to check in on fueling and hydration strategies for race day.

The Race Pace.  Running miles are your goal race pace is an absolute necessity but not all of your miles should be that speed.  Adding them to your long run is another way to push your limits and adjust to feeling tired.  After a proper warm-up, do some miles at race pace.  Run a recovery mile then do more miles at goal race pace.  Examples include 3-2-1 with a mile recovery between or, for marathoners, 5-4-3-2-1.

Surge Run.  This run is just what it sounds like.  You get to surge every so often and run faster.  Start these later in your run, after the halfway point.  Pick things up to 5k pace for one minute then recover for five minutes.  You can eventually lengthen the surges, decrease recovery time or add more repeats.  Like the other long run variations, this type of workout will build strength, mental toughness and resistance to fatigue.

No matter what kind of long run enhancement you choose, it will be a hard workout.  Account for the mental and physical toll it will take in your recovery and upcoming training plan.

Coach Meredith

Easy Running for Faster Running

Easy running might seem pointless.  How can you get faster if you don’t actually run faster?  The truth is you can’t.  To improve speed, running economy and endurance you do have to run faster than you are comfortable.  But you don’t have to do it all the time, nor do you want to.  A balance between hard and easy workouts is the best way to build fitness without risking injury easy runningor burnout.  The purpose of easy running is to build a foundation.  Building this foundation is how your body adjusts to the stresses of road running over time and will ultimately lead to improved race times and a lower risk of injury.

Easy running will help you earn stronger bones, tougher joints, improved running economy, develop slow twitch, fat burning muscles and increased aerobic capacity without beating yourself up.  You need fast days to work on turnover, mitochondria and VO2max but easy running days are not necessarily ‘junk miles’ because you’re still working towards a goal.  As long as each run has a purpose your time and effort is never wasted.

That’s because going as fast as you can all the time is asking for trouble.  Your body has to take care of itself after hard workouts.  It has to repair damaged muscle, expand blood vessels and learn to process more oxygen.  An easy workout helps clear out waste from muscles, improve circulation and might actually help speed muscle recovery.  If you push all the time, those processes never get to finish their jobs and you’re inviting over training and burnout.  Alternating hard and easy running workouts gives your body a chance to make all of the positive performance enhancing adaptations it can.

The most important thing is to make sure your easy running is just that.  Easy.  Aim to be at least one minute slower than your goal race pace for the duration of an easy workout.  As your fitness level increases it can become hard to slow the pace down.  Keep the goal of each workout in mind when you’re out there feeling like you’re not accomplishing anything.  Your body has to have time to adapt to training stimuli so you can ultimately increase your performance level.

Coach Meredith