COACH’S CORNER - The Long Run by Isobel Tait

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.