Science of Running Episode 69- The Long Run: How far, how fast, and do you need it?
Mar 15, 2018
This podcast explores the details of the long run in distance running, including its evolution and purpose. It delves into strategies for obtaining training stimulus without depleting glycogen and discusses different types of long runs in running training. The chapter also emphasizes the significance of maintaining aerobic capacity and sticking to a chosen training approach.
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Long Runs Originated As Quality Work
- Long runs originally came from long walks and evolved into quality-driven endurance work.
- Lydiard popularized 18–22 mile runs that were often fast relative to modern 'easy' standards, so long runs were historically a quality stimulus.
Choose Long Run By Purpose Not Percentage
- Don't pick long-run distance as a fixed percentage of weekly mileage; decide the long run's purpose first.
- Tailor duration (e.g., 60–90 min medium long, back-to-backs, or sandwich sessions) to the adaptation you want.
Use Fatigue And Back‑To‑Backs Instead Of One Ultra Long Run
- Use pre-fatigue or back-to-back sessions to get long-run effects without one very long outing.
- Combine a hard session with a medium long follow-up or manipulate carbs to simulate fatigue safely.