The long run in running

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

What's the point?

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

What pace?

Mostly at easy endurance (you can talk): it's fundamental endurance. The classic mistake is running it too fast, turning it into an exhausting session without the benefits. When preparing for a marathon, you can include portions at marathon pace towards the end.

What duration?

It's measured mainly in time. Increase it gradually (rule of ~10% max per week): it's better to add 10 minutes than 10 km 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 h 15-1 h 30, train yourself to drink and eat while running (carbs): this is the ideal time to test your race strategy. See our principles of fueling during exercise.

Recovery afterwards

A long run is tiring: plan an easy day or rest day after. Monitor your recovery to avoid jumping into a hard session too soon.

Placed at the right time

Sports Coach AI places your long run in the week, progresses it smoothly and balances the rest of your load — so it helps you improve without breaking you.