How To Run Your Long Runs

For any long distance training program, the long run is essential. Along with being a very important part of your training efforts, it is also very important that you complete your long runs correctly. Yes, there is a right and wrong way to running or walking your weekly long efforts. And no better time than now to learn the correct way to run, as we are getting into some longer mileage. Whether you are someone who takes a little more time to complete your training sessions or someone who likes to finish your workouts as quick as you can and return to the warmth of your bed, all runners should run their long runs at the same “pace.”

That is not to say that someone who is able to run an 8-minute mile should slow down to run a 12-minute mile with his/her friend. You should be completing your long efforts at a “conversational pace.” In other words, you should be able to comfortably carry on a conversation throughout your long effort, even if you are training by yourself. Naturally, this may seem rather odd to passersby, so perhaps singing a song to yourself may seem more appropriate. Then again, you can always have fun with those you pass with some rather interesting conversation topics. Ask me for some good ones for your next run. ;)

By training at a conversational pace, you will get the most out of your long effort. The goal is to train your body to handle a good amount of time on your feet, and prepare you both physically and mentally for the rigors of a long distance race. Even if you can run 8-minute miles during your weekday runs of 3 or 4 miles, you will want to slow down a bit for your weekly long effort. Pushing yourself too hard too early in your training is just setting yourself up for trouble. Depending on your pace, and comfort level, try adding about 30 to 60 seconds per mile to your current weekday run pace. Better to add that time at the beginning of your run and throughout your long run, then to HAVE to add 3 or 4 minutes PER mile to your run for the last few miles of a 20-mile effort because you expended all of your energy too early. Your weekday runs and track workouts down the road are your opportunities to run at a more intense pace and to improve your speed, plus concentrate on other areas of running which we will discuss throughout the season.