What is the longest run you should do when training for a marathon

I ran 21 in about 3:15. (In my goal race I ran 3:30:59 and BQ'd by one second.)

Psychologically, I think it's really important to run at least one run of more than 20 miles. This is because 20 miles can easily become a barrier of sorts, imbued with a kind of magic. I had a particular out and back course I did where it was 10 out, then 10 back. On the day I did 21, I ran the same course, then pushed past the "finish line" and kept going. I still remember that feeling. Since you're going to be doing that on race day, it's good to pop your cherry before that.

Allen1959 wrote:

Interesting. My brain, I guess, is still programmed in "old school thinking," from back when we only took water during marathons. It was essential, then, to be efficient at switching fuel source. I would fast before 20-mile runs, and always include one 23-mile long run.

Nowadays, I think I'm afraid to NOT include that 23-miler simply because I always have done it.

Today was THAT DAY for this year's marathon prep. Cool temperatures, nice north breeze, so no water, and, as always, no gu or the like.

I started easy, with 9:48, 8:57, then progressed to 7:30s. Still felt good at 20 miles, but faded badly by 21, and extreme fatigue at 22, with numbness in my arms and legs, blurry vision. Finally stopped and walked at 22.5.

You are describing dehydration, not glycogen depletion. I personally don't take any calories on long runs, but I always drink water.I practice taking calories on marathon pace runs only.

The guy that takes calories on long run and runs the last 10 minutes of long runs at marathon pace makes sense to me as another smart option. I think I read Kannouchi did that back when.

Allen1959 wrote:

Still felt good at 20 miles, but faded badly by 21, and extreme fatigue at 22, with numbness in my arms and legs, blurry vision. Finally stopped and walked at 22.5.

Sara Palin wrote:

You are describing dehydration, not glycogen depletion. I personally don't take any calories on long runs, but I always drink water.I practice taking calories on marathon pace runs only.

I was wondering if maybe it was dehydration that caused me to bonk so badly. Temp in the 50s, but I was still sweating, plus probably under-hydrated beforehand. Thanks!

I've run 5 marathons...

PR of 2:41 - highest quality training out of the 5 marathons was for the 2:41, in which I had five 20+ mile training runs, longest training run being 26.2 miles in 3:02, 5 weeks before the race.

I've run 3. PR 2:39. Best of the three did one long run of 19 miles and the rest were 16-17. The other two I ran 3-4 runs in the 21-23 mile range and they didn't go as well. But weekly mileage was about the same for all three.

So for me personally the brooks-hansons ideology of cumulative mileage being more important than a single run holds true. Though I don't follow their training plan otherwise.

marathon 5 times wrote:

PR of 2:41 - highest quality training out of the 5 marathons was for the 2:41, in which I had five 20+ mile training runs, longest training run being 26.2 miles in 3:02, 5 weeks before the race.

Almost identical experience for me. PR of 2:40 five weeks after 2:52 marathon. Since then, if I am serious about an upcoming marathon, I have always scheduled a 23-miler four or five weeks out. But as per this thread, I am rethinking that.

ampmampm wrote:

Jruns wrote:

It's probably different for everyone.

You answered your own question.

+1

30 miles once every 6-8 weeks

The rest just keep them at 18-23 milers.

My goodness I just love this question.

As a former distance runner, though in my heart of heart I still think like one. And, AND I did do one not too long ago.... "A THREE HOUR TOUR"..lol!!

Yes indeedie.

Ok before a marathon, in the beginning I ran one sixteen miler and several ten milers. Did pretty good, got under three hours and qualified for Boston, my main objective.

The second marathon, ran about three sixteen milers. Improved about six minutes.

However big breakthrough came about incorporating three hours runs into the cycle. Turns out I LOVED THEM. I thrived. The first couple are just to get legs under you. About the third three hour work is in it. First hour easy second hour fartlek and the last hour tempo section with the last 15 minutes as the winding down.

Before running a three hour run, I had to make sure I could cover two hours and then some. So the leap to three hours wasn't too far out of my thinking frame.

When and if you choose to go longer than you would normally pick a day that you feel really good. I sorta , kinda know when...I start thinking about it a while before I actually do the run. I pick a course that I' familiar with but not usually my daily running course. I thoroughly enjoy the run because I do not have expectations, other than I LOVE THIS RUN! Though it may wane a bit the last half hour. However, upon returning home and replenish the fuel all is well.

First and foremost enjoy running, enjoy being out. And if you want to try an adventure run three hours. Run during a favorite time, be near or close to home, and run a course you are sorta familiar with.

I've run three hours at dawn, dusk, and deep in the night...I know, I know, but I did have somebody with me, however, they drove a car..lol!

HI HRE!

; )

Jruns wrote:

But i follow chris derrick on instagram and he said he did a 24-25 mile/2:30 the other day.

It's a mistake to take on someone else's training, especially if they can turn times like that.

Everybody has different needs. Most hobbyjoggers need to go into a marathon with a very keen awareness of pace/effort management. Doing limited long runs with very specific pace/effort targets will be a learning experience that will help on marathon race day. But per other posts, 2:30 is a reasonable time limit for distance training.

Per other posts, every body is different. The trial and error of figuring out what works best for you is the hardest part.

20 week training cycle by long run for runners in the 2:35-2:55 range.

8

10

10

12

10

14

10

12

10

16

10

14

10

18

10

21

10

16

18

10

IMO, completing a 20-22 mile run at a respectable pace and running the last half of the final 18 mile run at MP (or a touch faster) are a reliable sign that you can make the 26.2 on schedule assuming decent conditions.

This schedule of long runs would do absolutely nothing for my confidence going into the race. I don't think I go anything less that 17 as my long run from at least 12 (maybe as many as 15) weeks out.

I am far from elite, but here is what I did.

Marathon #1: 20 miles for longest run (72 mpw for 4 months). 2:58 finish time.

Marathon #2: 20 miles for longest run (55 mpw for 3 months). Bonked hard and ran 3:12.

Marathon #3: 4 runs between 20 and 24 miles and I ran a PR of over 13 minutes. The 24 m8oer took me 2:47 to do and I recovered fine. Averaged 66 mpw with longest being 77 miles.

2:45 finish time.

Imo anyone looking to run over 3:15 OR 3:30 for a marathon does not need to go over 20 miles for a long run.

patti wrote:

HI HRE!

; )

Always great to see you here.

If I were doing marathons, I would train this way. Also, if I were coaching I would recommend the same. Marathon pace at the end of a long run or after fatigue has set in. Everyone can run MP after doing a 20 minute warmup, but becomes more difficult (+more benefit) after having run for 90 min.I did this for half marathons when I was 40+, ran well, and didn't run faster than 10k pace in my workouts. I normally did 45 - 60 min, followed by 2 - 3 x 3200m at HM pace.

COACH J.S å ä ö wrote:

I have coached 2.07.38 , 2.08.43 , 2.09.26 , 2.10.44 marathoners.....the longest run is about 2.40 hours in training......but the secret is to run the last 10-40 min fast at marathon racepace in intervals or sustained.

COACH J.S,

The future coach

+1

My fastest workout before my marathon PB was 6 x mile @ 15 seconds faster than goal MP. Those stupid 400 meter repeats that a lot of the plans have are useless.

I ran a PR marathon of 2:40:52 off of never doing over 15 HOWEVER my PEAK week looked like this

Sunday - 15

9 miles every day this week up to Saturday

Saturday another 15

That way I basically did 2 long runs in a week, both relatively slow never exceeding 15. Prior weeks were all 13-14 milers.

Smoove wrote:

I've typically gone 22 as my longest, although I did go 23 once because my loop took me a little long and I was feeling good so I figured I might as well finish that last mile so as to not see 22.4 in the log book.

What's wrong with 22.4?