Long Run

Long Runs
With most sports and events, the more closely your training matches the actual event, the better you can expect to perform. The trouble is, if you do too many long runs, your body just doesn't have time to recover. And it's only with sufficient recovery that the body adapts and becomes stronger.

With that in mind the beginner marathon training schedule only incorporates one long run per week. And that's enough. Here's a crucial point to remember...

Completing the distance is what's important... NOT how quickly you complete it. Speed and time is irrelevant. What you are aiming for is to start the long run slow enough so that you can finish the run at a similar pace.

Regular walk breaks are fine - actually they are more than fine - they are encouraged! At the start of the program it's a good idea to run for 2 minutes and walk for 3 minutes over the distance. Overcompensate at first - make it easier than you think you should.

As the weeks progress you can decrease the walking time and increase the jogging time - walking 2 minutes and jogging 3 minutes perhaps. Some people will build up to running 9 minutes, jogging 1 minute but it's not important...

What's IS important is that you find your level - a run/walk combination that allows you to comfortable complete the full distance.

Here is the format for our Long sessions...

•Warm up: 5 minutes of brisk walking (warm up is shorter because actual jogging pace should be slow)

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Distance: Varies from 2 miles up to 20 miles as program progresses (see chart at bottom of page)

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Intensity: Low! On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for 5 on the jog and 3 on the walk breaks

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Cool Down: Finish with 10 minutes of brisk walking (these can count as part of your miles

adapted from http://www.sport-fitness-advisor.com/marathon-training-schedule.html