The point of the long run
A long run is not a weekly time trial. It’s your durability builder.
Your job is to finish long runs thinking: “stable, repeatable, I could do more.”
The safe progression rules
- Progress slowly. Most runners do best when long runs increase gradually.
- Cut back every 3–4 weeks. You absorb training on the easy weeks.
- Keep it easy. Most long runs should be conversational.
- Add structure only when recovered. Tempo belongs on fresh legs.
What makes a long run “good”
- You can train again in 24–48 hours.
- You can keep form late.
- You rehearse race-day habits (pacing discipline, fueling, hydration).
What makes a long run “bad”
- It forces you to skip workouts all week.
- It becomes a high-stress race simulation.
- You ignore pain signals and stack fatigue.