The LONG run / 21km upwards - Sessions to Save #1
- oliverbridge7
- Oct 28
- 3 min read
Updated: Nov 6
How to run faster? How to run better? Running advice for training and racing from things I have learned over 15 years of trial and error, lots of reading, talking and getting to a place I never thought possible when I started.
For any distance above 1500m I recommend 4 types of runs, ideally within a week but if not to spread these throughout a run plan. They are Intervals, Easy, Tempo, Long (see article here on this fundamental approach and another on how to position this in a block)
Here we are talking the classic, the one and only, the looooong run!
Like all runs and plans that should be personalisd to every person the long run is particularly relative to your current status and target.
However....here are some long run sessions that are great for anyone half-marathon upwards.
One important realisation that I think is very healthy for an endurance athlete to remember is that your body does not know distance, it only knows time working. So don't worry too much about kms and miles all the time but think about how you're training your body to be running / enduring running for a certain amount of time.
The long run is best for this conditioning and these sessions take this into account.
What on earth do these mean index?
WU = Warm-up
WD = Warm-down
Strides = progressive pick ups of pace with an exaggerated stride to almost sprinting over no more than 100m
Dynamic Stretches = things like lunges, squats, quick repetitive stretches for under 5s, heel touches, knee to chest raises, hip openers and closers (see article)
Float = NO stopping or walking, maybe not even jogging but you're running slow enough that your heart rate is coming down
#1: Over/Unders
A fantastic session that simulates a race where pace may change and is never (or very rarely) completey constant.
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WU: 1-3km relaxed running, don't stress if you're already near target race pace and working a little hard. Key is just to be relaxed.
A quick stop and some quick dynamic stretches (see recommendation)
Main: 40 minutes
5 minutes alternating over/under pace by 5%
WD: 1-3km
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<This session is applicable for anyone running 5km to Marathon, in triathlon or running>
#2: Progressive 60 minutes
The aim of this run is to start slightly over and finish just under your target pace.
On the day of your race or challenge you're going to feel a lot more rested and your target pace will feel like your starting pace here. This makes this session a fantastic 'real feel' simulation of the day.
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WU: 1km, slow easy and relaxed running at easy conversation pace
Dynamic stretches (see recommendation)
Main:
Split the run into 10 minutes that are increasing in pace by 5s.
To workout your starting pace, go 10s under your target pace and work backwards.
For example, if your target pace is 4:45 per km then your final 10 minutes will be at 4:35.
And instead of making too many increases then just increase the length of the segments.
60 minutes: 10 minute increments > 5:00 / 4:55 / 4:50 / 4:45 / 4:40 / 4:35
90 minutes: 15 minute increments > 5:00 / 4:55 / 4:50 / 4:45 / 4:40 / 4:35
120 minutes: 20 minute increments > 5:00 / 4:55 / 4:50 / 4:45 / 4:40 / 4:35
WD: 1km
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<This session is applicable for anyone running 10km to Marathon, in triathlon or running>
#3: 15 mins + float_repeat
Easy as it comes, hard by the end! Depending on your level of fatigue, you can take these slightly easier than your target pace.
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WU: c. 1-2km, slow easy and relaxed running at easy conversation pace
Dynamic stretches (see recommendation)
Main:
15 mins at target pace, 5 mins float x 3-6 (60-120 mins)
WD: 1-2km
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<This session is applicable for anyone running 10k to Marathon, in triathlon or running.
If training for 5km then reduce the main set to 3 repetitions>
If you've got your own experience, please LEAVE COMMENTS, I'd love to know others views!
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