What to Know About Going Long

Believe it or not, marathon season in Texas begins next month (October) and runs all the way through March. That means Central Texas runners should already be in a build-up phase if they plan on running one. And that means building up your long runs.

While speedwork is an indispensable component of high-end fitness, marathoners have known for years that at the other end of the spectrum, long runs provide training adaptations that speed work does not. Those include:

· Increasing your fat-burning-for-fuel capabilities

· Breaking through the mental barrier of going the distance

· Building the mitochondria (the energy workhorses) in your muscle cells

· Aiding in running efficiency

· Increasing blood volume, which increases VO2 max

And yes, long runs will make you faster (at long distances) because you’ll be able to hold your goal pace for a longer period of time. And while it’s obvious that you’ll need to build up gradually from 10 miles to 20 or even 25 miles at a time, there are different types of long runs that go into the mix for overall endurance.

The basic tried-and-true long run is the easy long run, done at an easy, conversational pace. Build up by around two miles a week. For example, 10,12, 14, 16 and so on. If you do no other kind of long run, this will get you through a marathon.

More advanced runners may want to try the progressive long run. Like the name indicates, you start off at an easy pace and pick it up mid-way through so you’re running close to your marathon goal pace. The progressive long run is a great way to simulate racing and is known to improve marathon performance.

The fast-finish long run is a variation that you typically start to throw in as you get closer to marathon race day. Unlike the progressive long run, you ramp up your speed to race pace in the final two-to three miles. This teaches you to dig down when fatigue is building. Most advanced runner don’t do these every week, but sprinkle them in as a finishing touch to their marathon build-up.

Another way to enhance endurance is the hilly long run. These runs of 15–20 miles start with normal flat terrain, but lead into a series of hills. Aim to maintain your cruising pace when you hit the hills. Many elite runners swear by the hilly long run, as they not only increase endurance, but actually improve form.

And finally, no marathon buildup would be complete without some marathon pace runs. These runs are really about getting comfortable with the pace you hope to hold during your upcoming marathon. However, you don’t want to run the entire workout at marathon pace. An example would be an 18-mile run, where you run the first four to five miles easy, then the next 10–11 at marathon pace, and the last couple of miles as a warm down.

Taken together, this mix of long run training will help you run your best marathon.

Upcoming races: Saturday, September 28 at 8;00 a.m., the Luau 5K, 10K, & Half Marathon at Bohls Park, Pflugerville. Saturday, September 28 at 8;00 a.m., the RUN for your OATS 3.3 Mile Run in downtown Bertram. Saturday, October 5 at 8;00 a.m., San Marcos Academy Bear Run 5K at the San Marcos Academy in San Marcos.