COACH’S CORNER - The Long Run by Isobel Tait

January 29, 2024

isobel ross from peak endurance coaching explains the importance of the long run, revealing why it's an integral part of ultra training

To excel in the challenging discipline of ultra running, athletes must not only possess physical strength but also develop the mental fortitude to conquer long distances. One key component of ultra training is the long run.

In this article, I will explore the importance of the long run, discuss its optimal duration for different distances, and delve into the recommended pace for these endurance-building sessions.

Foundations

The long run serves as the cornerstone of ultra training. It is during these extended efforts that runners build the necessary aerobic capacity, muscular endurance, and mental resilience to tackle the demands of ultra distances. The long run not only enhances cardiovascular fitness but also strengthens the musculoskeletal system, preparing it for the repetitive stress of prolonged running.

The duration of the long run varies depending on the distance of the race an athlete is preparing for. Here are some general guidelines:

50K: For races up to 50km, long runs should typically range from 25-35kms. These runs provide an opportunity to practice fuelling strategies, test gear, and develop mental toughness. It’s advisable to gradually increase the distance of the long run over several weeks, aiming to peak about a few weeks before the race.

50 Miles to 100K: For longer distances, such as 50 miles to 100km, the long run should extend beyond the marathon distance. Aim for runs ranging between 40km and 60km, gradually building up to these distances over time. One run of 60km would be sufficient. It’s crucial to prioritise recovery and listen to your body during these long training sessions.

100 Miles+: Preparing for a 100 mile race or longer requires even greater endurance. Long runs for these distances would max out around 60-70kms, with most long runs being around 30-40kms most weekends. Some runners opt for back-to-back long runs on consecutive days, getting in up to 80-90kms over the two days, teaching the body to run on tired legs. These extended efforts will help develop the mental and physical resilience needed to conquer these distances.

When it comes to pacing the long run, it’s essential to prioritise endurance over speed. The long run should be completed at a conversational pace, where you can comfortably hold a conversation without gasping for breath. This pace allows the body to utilise fat as a fuel source, sparing glycogen stores for later stages of the race. Avoid the temptation to push the pace during the long run, as this can lead to overtraining and increased risk of injury.

Approach With Caution

While the long run is crucial for building fitness, it’s equally important to approach it with caution to prevent injuries. Here are some tips to stay injury-proof during your long runs:

Gradual Progression: Increase the distance of your long runs gradually, allowing your body to adapt to the demands of extended efforts.

Recovery: Prioritise adequate recovery between long runs to allow your muscles and connective tissues to repair and strengthen.

Strength Training: Incorporate strength training exercises into your training routine to improve muscular endurance and reduce the risk of overuse injuries.

Listen to Your Body: Pay attention to any signs of pain during the long run. If necessary, modify your training plan or seek professional advice to prevent further injury.

Prepare Prepare Prepare

The long run is an important component of ultra training, enabling athletes to build fitness, mental resilience, and injury resistance. By gradually increasing the duration of these endurance-building sessions and maintaining a conversational pace, runners can prepare themselves for the unique challenges of ultra distances.

Remember to prioritise recovery and listen to your body to stay injury-proof throughout your training journey.

Embrace the long run, and it will become your pathway to success in the world of running.

isobel ross is head coach at peak endurance coaching in Victoria and is an AURA Endorsed Coach. if you would like more information on being trained by isobel to get to your next ultra goal, click through here to our aura endorsed coaches page.

Peak Endurance Coaching

Isobel Ross

< Older Post

Newer Post >

AUTRA News Report 19-02-2025

By Kate Dzienis • February 19, 2025

The latest in race results, covering Cradle Mountain Run, City Run, Oscars 100 Hut 2 Hut and Yaberoo Trail Ultra.

Final 2024 Points Competition Results

By Alexis Oosterhoff • January 30, 2025

Results for the 2024 AUTRA Points Competition have been finalised, and are available on our Points Competition page. Full details of the top 10 (as shared on Facebook during January) are detailed below, and results for all participating AUTRA members can be found in the documents at the above link. It was a real battle throughout the year between our top two finishers, Phil Gore & Kevin "BK" Matthews, with both giving it their it their all at events, and through contributions to the community - volunteering at multiple events, and submitting articles to our monthly newsletter, Ultramag. They finished within 2km of total distance for the year (Phil on 1203.087km, and Kevin on 1205.510km), and it was only Phil's final volunteering effort on 6 Inch Trail Marathon in December that gave him the that very narrow victory. As you'd be aware from previous communications, this marks the end of the Points Competition. With trail running (of all distances) now incorporated into AU T RA's constitution, and after careful consideration of the costs of the competition payouts in it's current form, the committee felt it was time for it's retirement. This marks my seventh and final year of delivering the points competition to membership (2018-2024), after taking on the role from Cheryl Symons. It has brought me great joy in doing so, and I feel like I've had an opportunity to get to know so many of our members through seeing their race (and volunteering) performances over the years! I'm continuing in my role as the AUS/NZL statistician for DUV (from whom we shared the data for the points comp), and you can expect to continue to find your ultra-race result on their site. 1st Place - Phil Gore (WA) - 86 points Phil's achievements this year have included a massive 265.653km (and 2nd place) at the IAU 24h Asia & Oceania Championships, wins at the Red Dirt Backyard Ultra (33 laps), the Australian leg of Big Dog's Backyard World Team Championship (96 laps), and the Soochow/Taipei 24h Ultramarathon (270.826km). He also knocked out an easy (!) 72km at the Light Horse Ultra 24h in between supporting his amazing wife Gemma. Those two 24h wins netted Phil new Oceania 24h Open Male records, IAU Level 1 qualifiers, and pushed him to the top of Australia's 24h trophy board (with only the great Yiannis Kouros having run further). Phil topped-up his points by contributing one article to Ultramag, worked as an Event Director at Herdy's Frontyard Ultra, and volunteered at a further five events through the year. He finished on 86 points. 2nd Place - Kevin Matthews (WA) - 84 points Finishing in 2nd place in the AUTRA 2024 Points Competition is WA's Kevin Matthews. He monstered his way through the year with finishes at Australia Day Ultra 100km, Delirious WEST 200mi, 24 laps at Herdy's Frontyard Ultra, 190km at Light Horse Ultra 24h, 23 laps at Birdy's Backyard Ultra, and also completed Feral Pig 100 miler, Sandman 50km and Six Inch 47km. And to top things off, he contributed five articles to Ultramag, and volunteered at five events. BK ran 1205km in Ultramarathon races this year, all of them AUTRA-listed, and surpassed 100 marathon finishes (including 51 Ultramarathons!) Kevin finished the year on 84 points, a massive 34 points ahead of our 3rd place finisher Sue Robertson. 3rd Place - Sue Robertson (WA) - 50 points Finishing in 3rd place in the AUTRA 2024 Points Competition is WA's Sue Robertson. Sue completed the Ultra Series 100 miler trilogy of Delirious WEST, Irrational SOUTH and Unreasonable EAST, and rounded out her year with the Sandman 50km and Six Inch 47km races. She received 30 points from the racing at AUTRA-listed events, and was awarded a further 20 points by volunteering across eight events and contributing two articles to Ultramag, for a total of 50 points for the year. Thank you Sue! 4th Place - Margie Hadley (WA) - 47 points Finishing in 4th place in the AUTRA 2024 Points Competition is WA's Margie Hadley . She was the top-female finisher at both the No Time to Die Frontyard Ultra & Wild Dog Backyard Ultra, 2nd at Birdy's Backyard Ultra, ran 182km at the Australian 24h Track Invitational and placed 3rd at Coast to Kosci. Margie received 47 points in the competition 5th Place - Melissa Robertson (NSW) - 44 points Finishing in 5th place in the AUTRA 2024 Points Competition is NSW's Melissa Robertson. Melissa took out 1st place at Irrational SOUTH 200 miler, 2nd place at Lakes Trail Festival 100km, 1st place at Hume & Hovell 100 miler, 3rd place at Rumble in the Jungle and 6th place at Ultra-Trail Kosciuszko 100 miler! She also volunteered at the GNW 50km event, receiving 44 points in the competition! 6th Place - Aaron Young (WA) - 42 points Finishing in 6th place in the AUTRA 2024 Points Competition is WA's Aaron Young . Aaron finished in 1st place at each of the Ultra Series "Triple Crown" of 200 milers (Delirious WEST, Irrational SOUTH and Unreasonable EAST), 55 laps at Big Dog's Backyard World Team Championship, and rounded his year out with Feral Pig 100 miler. Aaron receives 42 points, just nudging ahead of Maree Connor (who also finished on 42 points) on a count-back 7th Place - Maree Connor (NSW) - 42 points Finishing in 7th place in the AUTRA 2024 Points Competition is NSW's Maree Connor. Maree had an outstanding year, achieving 2nd place with 221km (and an IAU Level 1 qualifier) at the IAU 24th Asian and Oceania Championships, 1st place at the Lakes Trail Festival 100km, 1st place with 67km at the Southern Sydney 6h race, and 1st place with 116km at the Narrabeen Allnighter 12h. Maree also competed at Spartathlon race this year (for which she contributed an article to the September Ultramag on her experience), receiving 42 points in the competition. 8th Place - Darren Linney (SA) - 41 points Finishing in 8th place in the AUTRA 2024 Points Competition is SA's Darren Linney . Darren completed 34 laps at No Time to Die BYU, 199km at the Adelaide 24h race, and 814km at the Australian 6 Day race, for a total of 1241km raced and 41 points . 9th Place - Tristan Cameron (WA) - 40 points Finishing in 9th place in the AUTRA 2024 Points Competition is WA's Tristan Cameron. Tristan completed the Ultra Series Triple Crown of 200 mile races (Delirious WEST, Irrational SOUTH and Unreasonable EAST), along with Feral Pig 100 miler, for a total of 1154km raced and 40 points. 10th Place - Jen Millum (WA) - 39 points Finishing in 10th place in the AUTRA 2024 Points Competition is WA's Jen Millum . Jen finished 1st at all three of the Ultra Series Trilogy of 100 milers (Delirious WEST, Irrational SOUTH and Unreasonable EAST), and was 2nd female with 35 laps at the Wild Dog Backyard Ultra. With a volunteer stint at the Yaberoo Trail Ultra, Jen finished the year with 39 points in the competition. To view the complete list of members who secured points in 2024 click here and then follow through to Points Summary under the 2024 tab. All winners have already been contacted, with cash prizes distributed for 1st - 7th places, and AUTRA Store vouchers sent for 8th, 9th & 10th.