Long runs build aerobic endurance and should be run 45–90 seconds per mile slower than marathon pace for most runners, progressing in distance every 2–3 weeks with a recovery week every fourth week.
Who this is for
Distance runners preparing for half marathon, marathon, or ultra events where the long run is the cornerstone workout.
Pacing guidelines
Marathon prep: long runs at easy aerobic pace — conversational, often 60–90 sec/mile slower than goal marathon pace.
Advanced runners may add marathon-pace segments in the final 20–30% of select long runs during peak phase.
Distance progression
| Event | Peak long run | Timing |
|---|---|---|
| Half marathon | 12–14 mi | 2–3 weeks pre-race |
| Marathon | 20–22 mi | 3 weeks pre-race |
| Ultra 50K | 22–26 mi | 3–4 weeks pre-race |
Nutrition on long runs
Practice race-day fueling: 30–60 g carbohydrates per hour for runs over 75 minutes.
Test gels, chews, and fluids on long runs — never for the first time on race day.
Common mistakes
- Running long runs at marathon pace every week.
- Jumping long run distance by more than 2 miles at a time.
- Skipping fueling practice.
Using Vo2Max
Vo2Max schedules long runs on your available weekend days and progresses distance toward your target race distance automatically.