The Long Run – How Long is Long Enough_ – Ultra168

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The Long Run – How Long is Long Enough?

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(http://ultra168.com/wp-content/uploads/2012/10/andy-at-ultratrail-200x300.jpg)

Andyonhiswaytoasub-30hrUTMB

somevitaltipsandrationaleastowhatyoumightwanttoconsiderforyourweekendlong

runs.Onceagain,we’dliketothankAndyforhiscontributiontothewebsite,sotakeit

awaymate!

Thelongrunisobviouslythemostimportanttrainingsessionoftheweekforanultrarunnerbuthowlongshoulditbe?

Iwasinitiallyoftheopinionthatlongerwasbetterbutafterbuildinguptoalongrunof75kmbeforemyfirstultraanddyingbigtimeintheraceIre-evaluatedmyideas.

Formysecondracemylongestrunwasonly45kanditwasrunatamuchslowerpacethanmypreviouslongruns.ThiswasaresoundingsuccessasIwasstillrunningstrongwith95milesofrunninginmylegs.

Whythebigdifferenceandwhydidrunninglessksata

slowerspeedinlongtrainingrunsresultinmerunningmoreksatafasterspeedduringtherace?

Whilstyoumayreadaboutsomeofthepro’sputtingin8hourtrainingdaysonaregularbasisthemajorityofushaven’tgotthetimetodothisorthebodiesthatcouldhandlethatkindoftrainingsoweneedtobeabitsmarterabouthowwegoaboutit.Theoftenquotedrulewhentrainingformarathonisifyoucando30-35kintrainingthenyoucando42kcomeraceday.Usingthesame

percentagesforanultrawouldhaveyourunning70+krunfora100kraceora120k+fora100milerace.Clearlynotarealisticgoal.

So what is the ideal distance?

Unfortunatelythereisnobestanswerforthisasitdependsonanumberofvariablesincludingtheamountofascentdescentcoveredintherun,thespeedyourunat,theterrainyourunon,whatyourbodycanhandle,therecoverytimenecessaryafteralongrunandtheamountoftrainingyouhavedonefortherestoftheweek.Manipulatingthesevariablestodiscovertheoptimumlongrundistanceforyouismoreartthansciencebutthereareseveralguidelinesyoucanapply.

1. Recovery Time

Thelongertherunthemorerecoverytimeyou’llneed.Thereisapointofdiminishingreturnswherethelongeryourrunthemoredaysrecoveryyouwillneed.Thisobviouslyimpactstrainingforthatweek.Ifyouneedanymorethanaday’srestbeforeyoucanrunagainthenIfeelyourlongrunistoolong(oryouarerunningittoofast)

2. Intensity

Acommonmistakeforrunnersmakingthejumpfrommarathonstoultrasistocontinuetoruntheirlongrunsatthesamepace.Thisisfineifyouaretrainingfora50kbutifyou

aretrainingfor100kormorethanyouneedtoslowdown.Yourlongrunshouldfeeleasierthanthelongrunsyoudidtrainingforamarathon.Runningyourlongrunfasterisnotnecessarilybetter.Theaimofthelongrunistobuildendurancebyimprovingthebody’sabilitytoburnfat,increasecapillarydensityandmitochondriainthemuscles.The

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fasteryourunthelessfatyouburnsothelessstimulusthereistoimproveyourfatburningability.thefasteryourunthemoredamageyouwilldotoyourmuscleswhichcanaffecttherestoftheweekstraining.

Howintenseshoulditbe?

(http://ultra168.com/wp-content/uploads/2012/07/s12_arcteryx_trailrunning_utah-3.jpeg)

Howintenseshoulditbe?

3. Terrain

Yourlongrunshouldbedoneonsimilarterraintoyourrace.Youcan’texpecttocopewithrunning100kwith5000mofascentdescentifyourlongrunsare40kandcovering500melevationchange.Agoodaimistoworkatincreasingtheelevationchangeperkmtothesameasexpectedintherace.Ieiftheracehas5000min100kthenthat’s500mper10k.Youshouldaimtograduallyincreasetheelevationchangesothatyougettoapprox1500-2000mfor30-40km.

Youcanalsousethisprinciplebasedontimeratherthandistance.IeIfyouarehopingtorun100kwith5000mofelevationchangein20hoursthenthat’s250metresperhoursoa4hourrunshouldhaveatleast1000mofascentdescent.

Ifyourraceisontechnicaltrailsthenitmakessensethatyourlongrunisn’tdoneonroadorgentlefiretracksandviceversa–trainspecificallyforthecourse.

5. Back to back or single long run?

Runningbacktobacksuitsmanyrunnersbetterthanasinglelongrun.Covering50-70kmin24hoursisalotlessstressfulonthebodythancoveringthesamedistancein12hours.Soforexamplerunning25-35konFridayafternoonfollowedby25-35kSaturdaymorningwouldplacelessstressonthebodythanrunning50-70knonstoponSaturday.

Theoneprovisoforthisisthatyoudon’trunanyharderjustbecauseyouaredoingonly25-35comparedto60.WhenyousetoutFridayafternoontellyourselfyouarerunning60kandadjustyourpaceaccordingly.Whenyoustopafter25-30kyoushouldfeelcomfortableandnotbeexhausted.

Anotherwaytousebacktobacksistodoashorterbuthigherintensityrunthedaybeforethelongruntogetyouusedtorunninglongonalreadyfatiguedlegs.

6. Walking in your Long Run

Toomanyrunnersthinkthatwalkingisasignofweakness,afterallifyouarearunnerisn’twalkingcheating?Howeverinanultra–particularlyatrailultraalmosteveryonewalkssomeofit.Soyoumayaswellpractiseit.Walkinginyourlongrunalsoallowsyoutocovermoremileagewithlessriskofinjury.Forexamplerunning40kmnonstopwillputalotmoreloadonyourlegscomparedtorunning50kbutbrokenupintoa5krun1kwalk.Formoreinfoonhowtoimprovingyourwalkingduringanultrahavealookhere.(http://www.mile27.com.au/walking-in-ultras-how-to-train-to-walk-faster/)

7. The really long run

OnceortwicebeforeyourmainraceIthinkit’sworthspendingaweekendgettingoneortwolongdaysonyourfeet.Beforeallthesuccessful100milersIhavedoneIhavespentaweekendaround4-5weeksbeforetheracecovering120-160kminaperiodof2-3days.AsIcompeteintrailracesthisisalldoneintrailsandincludesafairbitofwalking.IhavefoundthatalthoughIgenerallyneed2-3daysoffafterthisthebenefitsgainedoutweigh

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Stayingclearofinjuryisabigconsiderationwhenyou'retrainingforamiler

(http://ultra168.com/wp-content/uploads/2012/01/side-stitch-on-a-runner-laying-down.jpg)

Stayingclearofinjuryisabigconsiderationwhenyou’retrainingforamiler

thelostdaystraining.Thepacefortheseshouldbeveryveryeasyandthegoalismoreto

spend8+hoursonyourfeetforacoupleofdaysratherthantryingtorunacertainpace.It’salsoagreatchancetotestoutyournutritionstrategyandracegear.Dependingonwhatyourweeklymileageisandhowlongyourlongruniswillgovernhowmuchyourunandhowmuchyouwalk.

8. Injury Prevention

Alwaysrememberthemoreyouruninafatiguedstatethemoresusceptibletoinjuriesyouwillbe.Thelengthofyourrunshouldalwaysbemoderatedbywhatyourbodycanhandleandwhatitcanrecoverfrom.Keepinmindthatsomeinjuriessuchastendoninjuriesarecumulativesowhilstyoumayfeelokafteronelongrun,amonthlateryouareinpain.Progressslowlyandalwayserronthesideofcaution.

So why did a much

shorter run at a

slower pace give

me far greater

training benefit

than a longer run?

That45krunwasrunover6hoursandincludedwellover

2500mofascentanddescent.Itwasprecededbya30krunthenightbeforewhichalsoincludednothingbuthillreps.Irecoveredwellenoughfromthistohitthetracktwodayslaterandclockupsomerespectable1milerepeats(sub5.30).PreviouslythelongrunbuiltuptoapointthatIwouldneedatleast3daystorecoverfrom.Beingabletobackupfromlongrunsandrunatspeedafewdayslatermadeamassivedifferencetomyenduranceat

theback-endofa100milerace.

That’snottosaythisisthebestoptionforyou.ThisworkedformewhenIwastrainingforUTMBwiththemassiveamountofascentanddescentbutforlesshilly100mileracesIhavetraineddifferently.

Byconsideringallthevariablesandlisteningtoyourbodyyoushouldbeabletofindtheoptimaldistanceforyourlongrun.

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Reply(https://ultra168.com/2013/03/26/the-long-run-how-long-is-long-enough/?

replytocom=7084#respond)

rachel(http://n/a)says:

Iknowthisisapieceon“longruns”,butIthinkitisworthwhiletomention,ifjustbriefly,theimportanceforultrarunnerstoincludeshorter,highintensitytempo/trackworkintotheirtrainingratherthanjustsloggingoutlotsoflongruns.Personally,I’vehadmoresuccessincludeafew“longruns”andalotofshorter,highintensityworkinmytrainingthanwhenI’veexhaustedmyself(andbecomeinjured)withtoomanylongruns.Formostpeople,youcan’ttrainfora100km,butyoucancertainlyovertrainforit.

coobasays:

7 thoughts on “The Long Run – How Long is Long Enough?”

AndyDuBois(https://ultra168.com/tag/andy-dubois/) , Australia'sbestrunningwebsite(https://ultra168.com/tag/australias-best-running-website/) ,Australiantrailrunning(https://ultra168.com/tag/australian-trail-running/) ,AustralianUltraRunning(https://ultra168.com/tag/australian-ultra-running/) ,bestrunningwebsite(https://ultra168.com/tag/best-running-website/) , bestultrarunningwebsite(https://ultra168.com/tag/best-ultra-running-website/) ,

longrun(https://ultra168.com/tag/long-run/) , runningintensity(https://ultra168.com/tag/running-intensity/) , UTMB(https://ultra168.com/tag/utmb/) ,Worldsbestrunningwebsite(https://ultra168.com/tag/worlds-best-running-website/)

TheTaraweraWrap–RockstarRubyandTeamAmerica

TheGreatNorthFaceGearDebate–SalomonDominatesSurveyResults

March26,2013at7:03pm(https://ultra168.com/2013/03/26/the-long-run-how-long-is-

long-enough/#comment-7084)

March27,2013at7:09pm(https://ultra168.com/2013/03/26/the-long-run-how-

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enough/?replytocom=7097#respond)







tootrueRachel….youcantbeatspeedworkatthetrack;a1hrtracksessionatheartpoundinglevelsisperfectforbeingabletositatacomfortablepaceinanultra;2-3tracksessionsaweek.

djbleakman(http://www.ultra168.com)says:

HiRachel,checkoutsomeofourothertrainingarticles,we’vefocusedonspeedandintervalstuffpreviouslyIbelieve,soplentyofadvicetoconsider!

coobasays:

Ithinkthelengthofthe“longrun”dependsontheindividual,for100kmithink65kmis

fineandprobablyonlyonceortwicewithabackupthefollowingday;thetaperiscritical….andonracedayitsallinthemindifyou’vedonethetraining;letsfaceit,theresalwayshardmomentsonracedayanditsyourmindthatwillgetyouacrossthelineorcauseyoutopullout.

Pingback:DailyNews,TuesMar26(http://ultrarunnerpodcast.com/daily-news-tues-mar-26/)

Richellesays:

Ihavereadabout3daysbacktobackruntrainingforthe100miler,example15,25,30Fri-

Sun.Isthisreallynecessaryorthe2daybacktobackwillsuffice?Thanks

March28,2013at4:34am(https://ultra168.com/2013/03/26/the-long-run-how-


March26,2013at7:08pm(https://ultra168.com/2013/03/26/the-long-run-how-long-is-


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djbleakmansays:

HeyRichelle.I’mabigfanofbacktobackrunsasitreallyteachesyouaboutdealingwithyourbodyontiredlegsandyoucertainlyfeelthebenefitsIthinkovertryingtorunareallylongdistanceinonego.IknowacertainBrendanDavieshereinAustraliahastriedthisapproachandworkedwellforhimatUTMF.Ialsotrytodobacktobackdaysforanythingover100kms.

Enter your comment here...

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