- by Fitlab
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- Apr 05 2017
How to Run Long in a Marathon
Once you find a marathon training plan that is right for you, you can begin mapping out your long runs. While some do a long run once a week, others like to operate on a 10-day cycle. Novices and more injury-prone runners can even get away with doing a long run every two weeks.
During an 18-week training program, a newbie will likely get in around eight to 10 long runs that are 12 miles or more, peaking at 20 miles. A more advanced runner will do at least 10 to 12 long runs that are 12 miles or more, peaking at 22 to 24 miles. Avoid going more than 10 to 15 percent farther than your last long run. This way you allow your body to adapt to each long effort by slowly increasing the mileage. Be sure to take two to three full weeks away from long runs before your big race.
Remember that the focus of the long run is distance, not speed. You should be running these runs 45 seconds to a minute slower than your goal marathon pace. If you are looking for a challenge, pick up the pace the last 3 to 4 miles to teach your body to finish strong. Most importantly, settle in and learn to love the long runs. Your body and mind will thank you on marathon day.
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