![]() “When you run below your aerobic threshold (slower than marathon to 50K pace for most runners), you utilize both fat and carbohydrates for two separate pathways of aerobic metabolism,” explains Laura, also founder of Laura Norris Running. Running at these easy paces teaches the body to tap into your fuel sources efficiently so that it learns to use both carbs and fats. This pace is roughly one minute slower than your marathon race pace, or around 90 seconds per mile slower than your current 10K pace, and two minutes slower than your 5k pace. Long runs should be performed at a pace that is comfortable and conversational (unless doing a workout). Related: Self-care tips for busy moms How fast should I run my long run? Long runs are typically considered to last between one and three hours. Related: How Many Miles to Run a Week? How long is a long run? Long runs are considered long if they last more than an hour. These guidelines scale the run to your current ability level and training load. An elite marathoner running 100 miles a week would be running 20 miles in their long runs. If you’re running 40 miles a week, then your long run should be about 8-10 miles.Ī runner averaging 80 miles per week would go 16-20 miles. Most experts, including famed coach Jack Daniels, agree that 20 to 30 percent of your weekly mileage should be devoted to a long run. Too frequent of long runs can also compromise the quality of training in between – and those runs matter too!” (Get more tips on increasing stamina here.) How long should my long run be? As The Mother Runners co-coach Laura Norris explains, “A long run produces a significant amount of damage – which requires recovery in order to adapt. Typically, the long run is done once per week that’s to allow for your body to adapt. Related: 26 Tips to Recover from a Marathon How often should you do a long run? And, then as your slow-twitch muscles get tired, your fast-twitch muscle fibers pitch in. Make you faster! By improving your endurance, you’ll be able to hold a certain pace for a longer period of time.Long runs increase your body’s ability to optimally and efficiently use these fuel sources to power you. Your body uses both carbs (glycogen) and fat to fuel your runs. Increase your body’s ability to use fat as fuel.Running for prolonged periods increases the strength of the leg muscles and connective tissues. Make your muscles, bones, and tendons stronger.This helps delay hitting that proverbial wall. Your body will learn to tap into fat before glycogen, delaying glycogen depletion during a long race. Muscles learn through practice, so your stride will improve through consistent long runs. When you toe the start line, you know you can go the distance because you already have-and in some cases-and then some. This helps get oxygen (to use for energy) to your muscles. Increase max VO2 and blood volume, maximum stroke volume (the amount of blood ejected from the heart with each beat), and build new capillaries and red blood cells.These are the “energy factories” that power movement and cell respiration. Build the number of mitochondria in your cells.com - Free training tools to track your running progress.Related: How to Run Longer Without Stopping How do long runs make you faster? Minh Tan's Running log - A clear and concise excel running log that also takes your data and creates graphs showing distance, pace, time and more.It also includes graphs for mileage, progress, weight, and more. David Hays' Running Log at - An extensive excel running log that calculates pace, mileage over various amounts of time, and much more.Unless you are carrying a GPS device, you can't easily track your speed as you run or walk, but you CAN check your TIME as you complete laps or hit mile markers. However, it is also common to record your pace as the amount of time required to walk or run a specific distance, like a 6-minute mile or a 2-minute lap. Pace - Strictly speaking, pace is another word for speed, which is distance divided by time. Run Type or Walk Type - Example run or walk types that you might enter into your running log include Training, Light, Moderate, Vigorous, Hike, Hill(s), Intervals, Long Steady Distance, Marathon, or Race.
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