How Long Should Your Longest Long Run Be?
The long run is the star of marathon training: the closest experience of the real deal and arguably the most important aspect of marathon prep.
But how long do you really need to run in training to prepare well for a marathon? How many miles or kms is enough?
Opinions range from around 16miles (~26km) up to the full 26.2 (42.2km) and everything in between. But like almost every aspect of training, long runs depend on the individual, and there may be several appropriate choices.
Here are some points to help determine what might work best for you:
Recovery and the 3hr Limit
Longer runs require more recovery time. This is important because marathon training requires lots of running almost every day, and extended recovery times compromise our ability to get back out and run a lot the next day.
For this reason, I generally limit long runs to about 3 hours. The gains made in 3+ hour long runs generally aren’t worth the trade off: several days recovery before we can get back to solid training.
Your Pace
If we consider ~3 hours as the general limit for longest long run, pace obviously is a factor. While some runners can complete the full marathon under 3 hours, it is common that many runners will compete less than 20 miles in 3 hours.
If we expect the actual marathon will take upwards of 4 to 5+ hours to complete, a 3 hour long run may not be adequate preparation, so I will incorporate the “Long Run Weekend” and “Time on Feet” strategies outlined below.
Long Run Weekend
This is a two-day approach to the long run, where the total over 2 days is longer than a typical long run. When two runs are done back-to-back, we do not allow for full recovery between the runs so we’re running on tired legs on day 2. Running on tired legs is very important for marathon training.
I also use the Long Run Weekend as a way to jump forward in long run volume while still stepping back total volume in a single run. For example, between a 10miler and a 13miler, a Long Run Weekend of 9miles + 6miles could be more useful than an 11.5miler.
Time on Feet
Time on feet is an important factor to consider for race day. If a runner works on their feet (for example, a cashier, or floor manager of a store) won’t need to worry too much about this. But someone who works while seated must prepare their body for the marathon’s long outing on their feet. While I generally cap long runs at ~3 hours, if a runner is expected to need 4 or more hours to complete their marathon I will extend the long runs with walking before and after the run.
For example, 30+ minutes of walking will be added on before and after a 3 hour long run for a training outing of 4+ hours. During the post-run walk, the runner is able to eat and rehydrate and get the recovery process started even before the training outing is over.
Injury History
Extra caution in training is required for injury prone runners. In these cases, I will use the “Long Run Weekend” more often to allow some (although not full) recovery between two somewhat long runs, even if a runner’s pace would suit a single 3 hour long run.
Cycling or elliptical added on the front or back end of a long run is a good way to extend the duration of a long run. Even though it isn’t all spent running, a long training outing is good mental preparation for the long grind of a marathon.
Confidence
We tend to gain (or lose) confidence by comparing our training to other runners’ training, but we shouldn’t look to comparison for confidence.
Commit your marathon training to a program, a coach or a plan that you believe in. Follow the plan, do the work and when race day comes you’ll know you are ready.
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Nicole Sifuentes is a former professional runner and 2-time Olympian, a Certified Strength and Conditioning Specialist and full-time Running Coach for adults of all ages and abilities. Read more about her services, and schedule your free coaching consultation.