MAIN TOPIC: Types of Long Runs

 Long runs are exactly how they sound, a long run. They are not a certain workout or prescribed effort. That being the case, there are many different long run approaches and effective uses for each kind. In this week’s episode of the A to Z Running Podcast we break down types of long runs and when to include them in training. 

Covering 3 most common

• Easy and long
• Hard effort (3 variations)
• Jogging – used as a recovery run

Goals and Needs

• Know the purpose/goal for training big picture and at any given time.
• Know what you need to achieve the goal.
• *Smart training is doing the right thing to meet the immediate need in light of the larger goal
• Remember Dr. Todd from the Science of Building Fitness
  • Consistency is key
  • Increasing the number and size of our mitochondria
  • Mitochondria is where we use the oxygen to provide us the energy
  • Capillary density highly influences VO2Max
• We wrote a short article a while back about long runs which I will link at atozrunning.com
  • All aerobic running increases adaptations so that over time, your system becomes more capable of sustained aerobic running. The goal of training is to achieve the highest degree of adaptation possible in a given period of time. 

Long Run #1: Easy and Long

Easy long runs are the staple for ALL distance runners.

• Every distance runners needs aerobic condition
• Aerobic condition is the combination of musculoskeletal strength, oxygen transportation, and aerobic energy systems
• Best way to adapt all three of those is by running long
• Most effective way to run long is running easy (recovery + reiteration)
• Long and easy it is!
  • EASY = moderate aerobic effort
  • Not pushing, not draining the well, but definitely tired at the end

Things you need to avoid for this to work:

• Too hard
• Fueling like a race
• Too easy (specifically later in the training)

Long Run #2: Hard Effort

In general, this kind of a long run is almost only necessary for those competing at longer distances

• Why? Because it’s not as efficient as other kinds of workouts, takes more recovery, has less of an impact (unless you’re racing long)
• ONLY do these after you have already established good aerobic condition (otherwise, recovery is too long, fitness impact is less efficient, etc.)

THREE VARIATIONS:

• Gentle Steady long run
  • Ease into a gentle steady effort for the whole run
  • Manageable and sustainable effort, trying to keep it mostly even or slightly progressive
• Fast finish or progressive long run
  • Start easy, last 25-50% at harder effort
  • OR do phased progression
• Race Effort or long fartlek
  • For a portion of the run, often anywhere from 10-20 miles, run race effort
  • Race effort runs should be rare, as the taxation on the body is high
  • Another approach here that accomplishes a similar end goal is a fartlek variety that induces race effort but for shorter periods with easy running between
  • It should be noted that the most common recommendation we give for this is near-race effort stuff

Things to avoid for this to work:

• Trying to do these things BEFORE you have built sound condition can be detrimental and is rarely very effective for building fitness
• Do NOT set a pace goal for these runs. They are EFFORT workouts. Let your body do what is can on the day
• Build up to it, ease into the effort both in the individual run and over the course of weeks as you are able

Long Run #3: Long Jog

Especially valuable for those runners who may not be doing the long races but understand the need for high aerobic condition…

• When you are not a marathoner and have begun working on things other than aerobic conditioning…
• Long runs at a very easy jogging effort can be very effective for sustaining your aerobic condition without requiring additional recovery
• Keep them as easy as needed (you should have no trouble recovering if you’ve done the rest of the training right)
• Should be able to run hard both the day before and the day after
• The jogging should also help improve recovery from hard efforts (blood flow)

Things to avoid for this to work:

• Obviously need to keep the effort low
• Thinking that you need to go shorter because you are sore (remember, the long jog can help reduce the soreness, though not in the moment)

Which Long Run is right for you?

Depends on the goal and training need.

An easy template to consider: 

• Early training season – regardless of your end goal, you likely will benefit from strong conditioning work, and easy long runs are key there.
• Later in the training, depends more on what else you have going on…
  • Marathoners ought to be looking for opportunities (not all the time, but at least some) to do harder effort long runs of some fashion
  • Shorter distances? Consider keeping a long jog in there between your shorter fast workouts or early racing

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