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

I'm not a marathoner.

I'm a miler-5km guy.

My long runs are easy & hilly, 1.5 to 3 hours running & hiking, HR 135 - 155 roughly.

I use down slopes to run faster at low HR.

I once did a training 26.2 in 3:14, then matched that in a race 1 month later. Both were on paved surfaces.

I've done 32 mile training runs about 5 times over the years.

Done 50 miles twice.

I love the 5,000.

There are couple of interesting rules to boggle about:

One is that the max length of a long run should not exceed 30% of total volume. That means, if you run 75km a week, your long run must not be longer than around 22km, because the rest of the running volume doesn't develop your aerobic system , tendons and ligaments enough to support healthfully more.

Over distance training, like running 45/55km runs are regularly practiced by Kenyans and Italians, but also Japanese. It is to develop mitochondrial density and size, resistance and to increase fat burning and confidence.

Usually more experienced runners don't run more than 2 marathons a year. That means with all macrocycles a 26 week training period can be prescribed. There is the 20/20/20/20 rule. 20 x 20 milers during 20 weeks with the last one 20 days out of the marathon.

Somebody says that Hansons don't prescribe more than 16 miles. Most probably because they use long training cycles and no double days, with loads of race specific training.

There are loads of successful runners on low mileage like 90 to 110 miles. But must be running singles as if you run always doubles it won't be stimulating enough for the marathon nor for your muscles, neither for the CV system.

So, there is no one size fits all and not only running can be incorporated, especially for older slash experienced runners. Cycling can be incorporated for instance into long run. For priming at the beginning or at the end for extra CV stimulation and cooldown.

Totally individual.

50 km to 35 miles. If you can do a few runs in this range, the marathon distance won't seem far and its just a matter of pacing

jecht wrote:

I did 20 steady, 20 fast finish, 14 fast finish, 21 easy, and will do 20 easy now on 9/21 Saturday, 4 weeks out. Should I do another 20-21 next week (9/28), then taper?

Or can I start tapering to 18 miles 9/28, 15 miles 10/5, and 11 miles around 10/10 (about 10 days before the 'thon on 10/20)?

the hay is in the barn homie. great job on the long runs, im still trying to cram for the cbus half. this hot weather in central ohio has been killing me.

taper like you are talking about, sounds fine.

While I am just 16 miles shy of 111,000 lifetime, I had a cruddy 'off' sorta' week of just 20 miles...the balky foot that is awaiting surgery started barking at me 8 days ago...fortunately I have another cortisone shot scheduled for this coming Tuesday...I did, however, manage a decent 4 mile progression run on the track yesterday that concluded with a sizzling 7:58 and then a 7:43...HOPING to race 5,000 meters on the track in 2 weeks time...'hope' being the operative word.

Relative to 'how far' is an optimal long run for the marathon, here are my two cents...so, I have a handful of different metrics...they're all related to 'racing' the marathon, not running the marathon. The first of those metrics, I experienced as a young athlete in the very late 70s...at that time, I had just barely broken 2:30...we had virtually zero understanding of exercise physiology and its practical application to long distance running at that time. I recall going to the Nike OTC Marathon in 1979 and hanging out with the Athletics West guys...they were coached by Dick Brown, who DID understand exercise phys...he had those guys (Tony Sandoval, Jeff Wells, Kevin McCarey et al) topping out at 31 miles. I took that wisdom back home and sliced a sizable chunk off my PR. In my best race, Nike OTC again circa 1980, I got down to 2:25. That being said, if I had more patience, and instead raced to the tempo of 2:22-2:23, the end result would likely have been a better one...hindsight, of course, is 20/20. The two times in advance of that particular race, in which I had covered 29 and 31 miles, were in my opinion, definite 'barrier breakers'. IF for no other reason, psychologically...when you're flailing about out at 23.5 miles, you have a reference point of having been WAY beyond that...you can remain in a place of being 'still within my comfort zone' ...well, between the ears at least

My second experience with the 'over-distance' run was as coach of post-collegiate athletes...we'd do that 30ish miler 4 weeks out...had a dozen or so Olympic Trials qualifiers and one National Marathon Championship winner...that being said, I believe that for them, the TWO weeks out 22.5 miler, had more to do with said success than the over-distance run...but that both were critical...and complimented one anothr ...the 2 weeks out specificity session was comprised of 4.5 miles at 15 seconds per mile slower than goal pace, 4.5 miles at 10ish seconds faster than goal, 4.5 at 15 seconds per mile less than goal pace, 4.5 at a touch faster than goal pace, and concluding with 4.5 at just a smidge over goal pace...we considered it as THE 'truth serum' session ...THE one we'd be pointing towards for 12-16 weeks prior...literally the very moment it was concluded, there'd be a 72 hour entire focus on recovery (fuel, hydration, ice, ant-inflammatories etc)... that session itself was very very 'specific' to racing the marathon distance...without dipping ALL the way into the trough. During that session, we'd get to understand whether the shoe of choice was appropriate, same with socks, same with pre-night mal, drinks/

fuel..pre/during...an

complete run through so that race day could be low stress kumbaya deja vu.

My more recent experience relative to marathon training is Hanson's...they have you running just 16 miles...I've not done that route as either athlete or coach...BUT, as I have a high degree of respect for their programs, and the advancements in the 'science' of sport , I'd strongly suggest that one drill down on their concepts.

In conclusion, my opinion today, is that it is FAR better to be 5% undertrained than 10% overtrained...an extraordinarly important ambition must be to arrive at the starting line...in one piece.

your pal,

MF