The Weekly Long Run: Building Endurance Safely

The long run is usually the longest session of the week, and a key ingredient for building endurance.

What counts as long

Long is relative to your fitness. For a beginner, a long run might be 30 to 40 minutes. For a half-marathon runner, it may be well over an hour.

Pace it easy

A long run should be run at easy effort. Slower is better than faster. You are building stamina, not racing.

Increasing distance

• Add a small amount each week, such as 5 to 10 minutes.
• Many runners include an easier week every third or fourth week, where the long run is shorter.
• Do not increase long run distance and speed in the same week.

Walk breaks

Walk breaks during a long run are a good tool, not a failure. They let you run farther in total with less fatigue.

What to bring

For runs over an hour, consider:

• water or a way to refill
• a snack, such as a banana or energy chews
• your phone, for safety and tracking
• suitable clothing for changes in weather

Route choice

A loop near home, or a route with access to water and toilets, is useful. If you run in remote places, tracking with GPS that works without mobile data can be reassuring for knowing where you have been.

Recovery

After a long run:

• walk for a few minutes
• drink water
• eat a balanced meal
• go easy the next day

Tips

• Keep it easy.
• Increase gradually.
• Let the following day be easy or a rest day.

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