01/05/2026
~MARATHON TRAINING~
The LONG RUN🏃🏻♀️
This is the “meat and potatoes” of your Marathon Training.
Things To Think About ✅
- PLAN your route ahead of time thinking about water stops, the wind, the weather, the terrain and traffic!
- TAKE your gels, money or credit card to get what you need when u need it
- DRESS appropriately for the wind, heat, sun and cold
- PROGRESS your distance appropriately for where you are in your program
- DON’T cheat or jump ahead of the plan.
Stick with the plan progression of milage
Generally, the long runs builds from 6/8 miles to peak at 20 miles 3 or 4 weeks before the marathon.
Generally, the long runs build builds for three weeks then a down week to recover then build again for three weeks etc
Generally, the Long Run is run 10-60s more than your marathon pace.
Generally, on the down weeks I like to run them at marathon pace if I am feeling rested
Generally, as the plan progresses in the weeks you can throw in some miles at marathon pace if you are rested
The main goal is to increase your long runs as you progress by no more than a 10% increase in miles!
It is important to follow your long runs with hydration, nutrition and recovery movements to improve blood flow and nutrition to the muscles!
Lastly, the LONG RUNS improve:
Mental Toughness
V02 Max
Joint and ligament strength
Muscle Strength
Prep for race day
Confidence
It is a necessary component of the training!
14 weeks to
15 weeks to
