5 tips for perfecting your long run

Important tips for your weekly long run

Everyone wants their long run to go well, but what constitutes 'well'? This is a question I get asked a lot and there are many different approaches you can take towards what might essentially be your hardest workout of the week. The marathon is a long run at the end of the day. The time you spend on your feet is probably the most important thing, because that will allow your body to get used to dealing with the duration.

 

 

How far should my long run be?

Depending on how advanced you want to be with your training (and how fast you are planning on running), will greatly affect the kind of long run you do.  What I've always been told by coaches over the years is that the long run should be 20 per cent of your weekly mileage. So if you are running 50 miles a week you should be looking at your long run being about 10 miles. That is a good starting point, but you would want to get your long run a lot higher than 10 miles, because after all you are going to have to run 26.2 miles!

Food and drink

Some of you might wonder about what to eat and drink on the long run, as this is going to be the session that replicates a marathon the most. I would say it is definitely worth testing out what you plan on eating and drinking during the actual race. It is worth finding out what products are available during the race and getting the same ones. This way your stomach can get used to them, and also make sure there are no problems. The most I would ever drink on a long run might be 500ml of liquid and maybe a gel of some sort. I think any more than this and you might start having problems. I often see people out running in Richmond Park with numerous bottles attached to them - they can't possibly drink all of that! Be sensible and hydrate before you run, take on board some liquids during, and hydrate once you have finished.

Plan your route

Planning your route is a wise thing to do, as the last thing you want to be doing is running for longer than you planned, especially with a marathon looming. It might even be a good idea to use a loop that you can run a couple of times, and this way it may even be possible to hide a drink somewhere. Then you can practice running with a bottle and taking on board fluids. It also means you'll know exactly how far you're going to be running. Plan the route, stick to it, and run the set mileage you plan on doing.

Find a running buddy

Long runs can be the most daunting part of the training, especially if you are on your own. I have said it many times before, but you really need to find someone to run with you, even if it’s just for a part of the run! This way you can take your mind off the distance and you'll find it goes by a lot quicker. You might even be able to convince your significant other to get on the bike and come on the run with you. Then you'll get fluids whenever you like!

Inject some speed into your long runs

Depending on the level of training you are at, you can get even more out of the long run. I will warn you though this is going to be tough!  Let's say for example you set out on running 22 miles; you can run the first 13 miles at a nice steady pace like you normally would. Then the run turns into 3 x 3 miles, with each 3 mile segment getting quicker. This will result in the last 3 miles of your long run being the pace you want to run the marathon at. This training method gets the legs used to running race pace when they are already somewhat fatigued. Like I said, it is a tough way to train but it will make you tough! If there are any questions please comment below and I'll do my best to answer any questions on training.

http://www.realbuzz.com/articles/5-tips-for-perfecting-your-long-run/
 

Effective training sessions for the treadmill

Workouts to replace your run

How can you get the most of your treadmill training sessions? 

 

Treadmills are like Marmite; you either love them or hate them! Whether you’re a fan or not, treadmill training can be beneficial for a number of reasons. It provides a controlled environment and enables you to monitor your speed very closely, making it perfect for both tempo running and recovery running. If it’s too dangerous to run outside, (whether that’s due to weather or geographical location), then the treadmill is a fantastic way of staying safe and maintaining quality. Plus you have the additional advantage of being able to train in a vest and shorts!
There is, of course, the obvious boredom factor when it comes to treadmill running. However, one of the best ways to break the monotony is to inject a stimulus into your run.

With that in mind, check out these top treadmill training sessions:

Progression run

This is a particularly effective session if you are tight for time. Set the treadmill at a 1% gradient to account for the air resistance outside and the obvious advantage of the belt moving towards you. Start with an easy 5 minute warm up and then increase the pace so that you are running at a relaxed speed for the next 5 minutes. Aim to increase your pace by 0.5-1.0 km/h every 5 minutes until you have been running for a total of 25 minutes. Finish with 5 minutes of easy jogging to cool down before stepping off the treadmill with a great 30-minute workout in the bag.

Uphill tempo

This workout is a fantastic way to introduce a different stimulus to a tempo run. Using an incline brings the additional benefit of reducing the impact on your legs, whilst also strengthening them at the same time.
After warming up for 5 minutes, set the treadmill at an incline of 5%. Increase the speed so that you are running at a comfortably hard pace, but not flat out. Effort wise you should be able to say about three or four words, but be unable to hold a full conversation. Aim to complete 20-25 minutes of continuous running, or if this is too challenging then split the work into blocks such as 2 x 10 minutes or 4-5 x 5 minutes with a short, 1-minute recovery. The key to this workout is to err on the side of caution and to start a little slower than you feel you need to as the hill will start to bite! Reduce the gradient and cool down with 5 minutes of easy jogging.

3 minute intervals

This session is a great way to work on your speed endurance whether you are training for 5k or a marathon. Three minute intervals are ideal as they are long enough to gain the physiological adaptions from running at a higher intensity, but not so long that you cannot maintain the pace.

After warming up for 5-10 minutes at an easy pace, set the treadmill at a 1% incline. Run 5-6 x 3 minutes with a 90 second jog recovery at your 10k race pace. You can gradually build up the number of intervals as you get fitter. Of course, there are no set rules when it comes to workouts so if you want to add a twist then why not aim to run the last 2-3 efforts at closer to 5k pace or you could alternate each effort between tempo effort and 5k pace. Finish with 5-10 minutes of easy jogging to bag a high quality workout.

Continuous hills

Who says that treadmill sessions have to be boring? This workout is a fantastic way to build leg strength and endurance and the variation will make the time fly.
After a 5-10 minute warm up, increase the gradient to around 10% for 60-90 seconds and a pace that is ‘comfortably hard’, not an eyeballs out effort. Reduce the gradient back to 1% and run at a steady pace for 90 seconds to actively recover. Repeat the hill run followed by the active recovery 5-6 times. Once again, you can gradually build the number of efforts as you become fitter. Remember, the aim of this session is to run each hill segment hard, yet controlled so that you are able to maintain a steady pace during the flat segments. If you’re forced to stop and walk you are running too hard! Finish with a 5-minute easy cool down jog.
https://www.realbuzz.com/articles/effective-training-sessions-for-the-treadmill/