Marathon Training – 4 Types Of Long Runs
It is no secret that training to complete a marathon requires completing long runs in training. Most distance running coaches would agree that Long Run’s are the most important training session for a Marathoner. What has been somewhat of a secret though, is that training to race a marathon can involve several specialised long runs to add variety and potentially further improve aerobic endurance. Doing your 30-35km long run’s at a moderate effort will most likely get you to the race day finish line, but incorporating some of the below tried and tested Long Run techniques could take you to the next level.
#1: Long and Steady: Lydiard’s Tried-and-True Long Run
The most common type of long run and a must-do for every marathoner at least once per month is the long, steady run. Arthur Lydiard (world famous coach during the 1900’s) found that by running for 2 to 3 hours at an easy, yet steady pace (preferably over a hilly route), the body and mind developed the endurance to withstand the race-specific workouts in the rest of a marathon training plan. You should perform several of these long runs in your plan, particularly in the early stages of your training.
#2. Long Run with Surges: Squires’ Boston Beater
A unique aspect to legendary coach Bill Squires’ marathon long runs is that they include surges. On nearly every other long run throughout your plan, he suggests you throw in “surges” every 10 minutes. These surges may last only 30 seconds or up to 10-12 minutes, and the pace varies based on the duration of the surge. Athletes find that surges help avoid boredom and provide a faster average pace across the long run.
#3: Long Run at Marathon Race Pace: Pfitz’s Advanced Marathon Long Run
Specificity is a crucial concept in marathoning. While the long run is the most specific in terms of duration, it’s also important to practice your goal marathon race pace within the long run. Pete Pfitzinger (world famous coach) advises a couple of long runs where you run 18km to 25km of your total long run at your goal marathon pace. An example would be a total long run of 32km with 18km in the middle at goal marathon pace. This type of long run is great for faster marathoners who typically run their long runs slower than their marathon pace.
#4: Pace-Change Long Run: Renato Canova’s Alternating Pace Long Run
Athletes in championship marathons like the Olympics must practice changing their pace, because rarely are these events run at an even pace. There’s no reason why you can’t implement this idea into your training as you may face pace changes as well, that are caused by weather or terrain (hills). You can do this by alternating a faster-than-marathon-pace 2km with a slower-than-marathon-pace 2km. For example, if your goal marathon pace is 5:00/km, then a pace change long run should include 30km in total with 16km in the middle of the run alternating 2km at 4:45/km with 2km at 5:15/km. You don’t have to do 2km pace changes; it could be 1km or 3km or even longer. A common session famous Marathon coach Renato Canova has his athletes do is 6km+5km+4km+3km+2km+1km at slightly faster than goal Marathon pace with a 1km float recovery at slightly slower than goal Marathon pace. Get creative with this session. This is a very tough long run, but is great for marathoners who expect to need to “change gears” throughout the race due to tactics or terrain.
In your marathon plan, try incorporating each of these types of long runs. It’s not only a way to improve your endurance, but it’s a way to spice up your training and challenge yourself in new ways.
