How many long runs should you do before a marathon, typically ranges between 4 to 6, depending on your training plan and individual needs.
The number of long runs you should do before a marathon typically ranges between 4 to 6, depending on your training plan and individual needs.
These long runs serve to build endurance, familiarise your body with the demands of running for an extended period, and refine your pacing strategy. They are usually spaced throughout the marathon training schedule and progressively increase in distance, culminating in the longest run before a marathon a few weeks before the race.
Adjust the frequency and length of long runs based on your experience level, overall training volume, and how your body responds to the demands of marathon preparation.
How long should your longest run be before a marathon?
The last long run before a marathon is typically done about 2 to 3 weeks before the race. This run, often referred to as the “peak” or “final” long run, is usually the longest run in your training plan and serves several purposes:
- Physical Preparedness: The peak long run helps simulate the marathon distance and prepares your body for the demands of the race.
- Mental Confidence: Completing a long run close to the marathon distance boosts mental confidence, assuring you that you can cover the full distance on race day.
- Recovery Time: By scheduling this long run a few weeks before the race, you allow ample time for recovery without risking fatigue on marathon day.
The distance of the final long run can vary, but it often ranges from 18 to 22 miles (29 to 35 kilometers) for most runners. Some training plans may go slightly beyond the marathon distance to build additional mental and physical resilience.
It’s crucial to tailor the distance based on your individual training plan, experience level, and how your body responds to long-distance running. Listen to your body during and after the final long run, prioritize recovery, and enter the tapering phase feeling confident and well-prepared.
How many long runs for marathon training
In marathon training, it’s common to have one long run per week. The frequency may vary based on your training plan, but a typical marathon training program often includes 12 to 20 weeks of structured long runs, gradually increasing in distance to build endurance.
What pace should my long runs be for marathon training
A long run before a marathon should generally be done at a slower pace than your goal marathon pace.
A common recommendation is to run long training miles at a pace that is around 1 to 2 minutes per mile slower than your goal marathon pace.
This helps build endurance and allows you to cover the distance without overly taxing your body. Listen to your body, and prioritize a comfortable, sustainable pace during these longer runs.