How Do You Succeed At Long Runs For Marathon Training?
Long training runs are the bread and butter of marathon preparation. They’re also part of a special ritual and should be successful and enjoyable in their own right. Cover enough distance. You’ll need at least 2/3 to 3/4 of the actual marathon distance, or about 18 to 20 miles. Establish a base. You should be running at least 40 miles per week before embarking on the maximum long-run distances. Be gradual. Increase your long runs by 1 to 3 miles at a time until you reach your 20-mile limit. Some experienced marathoners may go a bit farther. Keep it at that. Most experts feel it is of no use and, in fact, an injury and burnout risk to cover more than 20 miles in training. Run for time or for miles, but don’t exceed 3 1/2 or 4 hours of running. Complete at least five or six long runs, an ideal amount. Drink liquids every 20 or 30 minutes during a long training run, regardless of the weather. Train, don’t strain. The point is to go the distance successfully before worrying about the time
