The long run in running

The long run is a key workout for any runner preparing for a race, from 10K to marathon. Done properly, it transforms your endurance.

What's it for?

It develops endurance, gets your body used to lasting longer, strengthens tissues and improves fat utilization as fuel. For the marathon, it's THE workout that prepares you mentally and physically to go the distance.

What pace?

Mostly at easy endurance (you can talk): that's fundamental endurance. The classic mistake is running it too fast, which turns it into an exhausting session without the benefits. In marathon training, you can include portions at race pace towards the end.

What duration?

It's measured mainly in time. Build it up gradually (rule of ~10% max per week): better to add 10 minutes than 10km all at once. Depending on your goal, the long run can range from ~1 hour (10K) to 2-2.5 hours (marathon).

Fueling and hydrating

Once it exceeds ~1 hour 15-30 minutes, train yourself to drink and eat while running (carbohydrates): this is the perfect time to test your race nutrition strategy. See our endurance nutrition principles.

Recovery after

A long run is tiring: plan an easy day or rest day afterwards. Monitor your recovery to avoid doing hard workouts too soon.

Scheduled at the right time

Sports Coach AI places your long run during the week, builds it up smoothly and balances the rest of your training load — so it helps you progress without breaking you.