The Long Run

How far should I go for my long run? The best way to answer this question is to take two examples, time and percentage. When running on time, the long run could be anywhere from 1.5 to 2 hours. The distance you cover in this time depends on the pace you run. Since the weekly long run is generally run on Sunday, the day after a race, your pace should be easy to moderate, not fast.

7:00 pace = 13 to 17 miles
7:30 pace = 12 to 16 miles
8:00 pace = 11 to 15 miles

Some people base their long run on the percentage of miles they run for the week. A general rule is that the long run should be around 20% to 25% of the total weekly mileage.

40 mile week = 8 to 10 miles
50 mile week = 10 to 13 miles
60 mile week = 12 to 15 miles