Instead of just churning out your long runs at the same pace week in, week out, running them differently can really add an extra dimension to your training and give you a greater chance of marathon success. Here are three of my favorite variations:
1. Long runs more often
Achieve greater marathon success by including more long runs, more often. Start your long run build up earlier and include six or more long runs of 18-22 miles in duration. Stringing together blocks of long runs really helps boost your specific marathon endurance. A word of caution, however: remember the importance of balance and recovery when you structure your plan and in particular your long runs.
2. Long runs faster
Instead of being a ‘one-paced plodder’, as perhaps you might have been in previous marathon build-ups, pick up the pace of your long run. Try doing this in different ways. For instance, try running the entire duration of the long run at a faster pace, or attempt a ‘fast-finish’ long run where you pick the pace up throughout the run so that you finish at or faster than target marathon pace for the last few miles.
3. Long runs differently
Think of your long runs as specific training sessions and not just an enjoyable jaunt in the countryside. They’ll probably be one of the hardest of the week. Run on roads to get your legs accustomed to the repeated pounding and intensity of a hard surface. Run some of your long runs solo, because running without the company of others or music teaches you to focus your mind fully on the task at hand. A long run (20miles) completed with the final eight miles at bang on target marathon pace will give you bags of confidence that training is working and you are close to hitting your marathon goal.
Long run progression
Smart runners progress their long runs slowly over a number of weeks. Take care not to over do it by applying two methods of progression.
1. The Jack Daniels rules of progression
Legendary American running coach and author Daniels recommends never adding more than one mile per week for each running workout you do per week. So if you run four times a week, you can add up to four miles to your weekly training. But, once you add miles, you must train at the new weekly total for three weeks before adding more mileage.
2. The 10% rule
Don’t increase your weekly volume across the week by more than 10% at a time from week to week. Conservative and consistent training is important, and the slower you build your mileage base the better your chances of long-term success.
