215. Back To Back Long Runs & Are You Running Too Long On Your Long Run Days?

Run4PRs

www.run4prs.com

Whenever we get into marathon training season we start to see a lot of questions roll in about long runs. Often people focus a lot on that long run because when we do the actual marathon event, it is a LONG RUN! However, we often see people overemphasis this long run and it can cause athletes to compromise the rest of their training. The question we want to be asking ourselves as we gear up for the marathon is always: am I training… or am I testing? It can be tempting to hammer out 20 miles at marathon pace, but what is the purpose of that run? Is it what is best for our overall fitness? Or are we simply hoping to see where our fitness is at or boost confidence for race day?

1. What pace should most of your long runs be?
2. What distance should most of your long runs be?
3. Why is there a 3 hour long run rule?

The rationale is that after 2.5-3 hours, metabolic adaptations reach a point of diminishing returns.

Every training decision is a balance of risk vs reward-

-Individual factors also affect recovery from long runs:

• Is the athlete eating enough during the long run?
• Is the athlete eating enough in general or are they struggling with low energy availability (intentional or unintentional)?
• What was the intensity of the run?
• Did the athlete run on a hard or soft surface?
• Was footwear cushioned enough?
• How well are they sleeping?
• How often are they doing these long runs? Are they exceeding three hours weekly or was it an uncommon occasion in peak training?
• How were these long runs periodized?

1. Accumulation of miles
2. Back to back longer runs

Adequate preparation -but not excessive – is key in the marathon. Periodize your training to prioritize race readiness