GTN’s Long Run Training Guide

A long run is something that you might want to add into your training plan and it might seem a bit daunting at first, but don’t worry, we’ve put together some tips to help you get through it.

So what do you need for a long run? Well the most important thing is probably a watch because you need to know how long you’ve been running for. Some watches also tell you pace, so make sure it’s fully charged before you go. The next thing you need is a good, sturdy, and well-cushioned pair of shoes. You don’t want to wear a brand-new pair because you don’t want to get blisters as you’re gonna be out there for quite a while.

An emergency energy source, such as a gel, is a perfect thing to put into your back pocket to make sure that if you do hit the wall, you can get back home. Another thing that you can put in your back pocket is some money, in case you really hit the wall and you need to get the bus home or a taxi. Sunglasses or a cap are great in sunny environments so that you’re not squinting while you’re in the sun. You’re gonna be out there a long time. You need to see where you’re going as well, so these two are a perfect combination to keep the sun out of your eyes.

A lightweight running jacket is perfect in case the weather changes and the heavens open and if you don’t need it, you can simply just tie it around your waist. And finally, some chafing cream that you can rub into those irritable areas. You probably know where yours are.

I’ve typically done a long run once a week for my whole career and to keep it interesting and enjoyable, I like to mix up the terrain. So a bit of off road and then on road is an absolutely fine way to do it. You’ll find that some triathletes do the full duration of the long run on tarmac and this is to replicate what you’re going to get in a race and condition the legs for it, but I’d suggest not doing this every week because you want to reduce the risk of injury.

So how long should a long run be? Well typically it refers to a duration of maybe over an hour, but start with a duration that you’re comfortable with and that you know you can complete. Don’t worry about pace too much and a good guide for this is that you should be able to hold a conversation for the full duration.

So why do we do it? Well we do it to build strength and also work on that cardiovascular system, and part of the run is that you’re gonna fatigue, which is okay, because as long as you keep good running form, you’re gonna build good strength endurance.

Now you can do your long run with someone else, but it’s probably easier running on your own because the last thing you want to do is run with someone that’s faster than you and clinging on for dear life for 90 minutes. And for me, the beauty of the long run is being out in the elements and seeing where your own two legs can take you and for me, it’s all about the adventure.

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Comments

Power Surge says:

GO USA !

Dave Pratt says:

SUNSCREEN!!!!

Antti Myllykoski says:

Good stuff guys! You have gone a bit into introducing hr zones in the past and some different swimming sessions which have been really nice. It would be super beneficial if you guys would do a video about typical training sessions for someone training for a full distance race.

I have been doing half marathons at z2 as my long runs and then 2x20min z4 sessions. How does this sound? Also similar efforts and times on the bike. Swimming i’ve done mostly 2km all in one go sessions but now added some speed sessions too. Focus has mostly been on the z2 stuff, maybe 75% of the sessions and 25% on the z4 stuff.

Yousef Alhammadi says:

Keep going !!

Aden de jager says:

Nice video but serious props to the camera man running on those sharp rocks and not killing himself trying to film.

Mate Hegyhati says:

I was wondering for the first half of the clip, how He will run a half-full marathon distance with no water 😀 It is interesting, what is considered “long” based on the races and distances one is preparing to. I remember when a friend of mine (professional athlete) told me, She is going now for long distances, as She will run 3000 instead of 800 from now on 🙂

Ho il says:

Many great training guides in this channel but no help about how to build a triathlon week plan, even if you are coming from one of these three sports and want to “transform” into triathlon…

ricky ricardo says:

I just got fired-up ’bout doing a long run in new places, thanks Mark!

Fernando Berton says:

What about hydration on a long run??

Florian Bäppler says:

You missed hydration!

Target Pace says:

pre plan your water stops

Alexandre Mathieu says:

Are you in Lanzarote ?

karl Mallyon says:

You need to keep Mark B as a presenter

AndysMTBlife says:

2 base layers, windproof jacket, thermal tights, waterproof socks and some grippy all weather trail shoes. Seasonally adjusted.

Alexandre Juvé says:

We can see club la Santa in the background 😉

lexington476 says:

What is the demarcation mark between a short/standard/normal run and a long run?

ian povey says:

thanks mark 🙂

Tom Hunt says:

Wow you really conquered that enormous hill 🙂

Marc Ransom says:

Don’t run in the middle of the road

dom inic says:

Um, water?

HNX Media says:

As an ultra-marathoner, this is the first video I’ve seen in a long time with solid long distance running advice. It was also good to see someone with good fore-foot striking form. The other great thing about being able to run long distance is that it can remove the “fear” so many folks have in their everyday life. Car breaks down??? No fear if you’re used to covering long distances on foot (self-reliance….never call for help).

Also, for those asking about hydration: If you are comfortable running long distance, you should not “need” water unless you are going to be out for somewhere around the 90 minute mark. Runs an hour or less do not require any water.

Simon Smith says:

Once week I do my long run using the fartlek system …were I increase distance by 2km per week up to 20km max ..power walk 500m, lite jog 500m an then marathon pace run 1km …and repeat ..As I get closer to race I decrease the walk slightly

Matthew Briggs says:

Most important thing to carry on a long run is not gels, not water or even a phone -it is by far toilet paper.

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