Glossary · Training
Long run
The long run is the longest run of a runner's week, done at an easy, steady effort. It builds endurance, durability and confidence for half marathons, marathons and ultras.
How long and how fast
Keep most long runs easy — conversational, about RPE 4–5. For a marathon, many plans build the long run to around 2½–3 hours rather than to a set distance, because the time on your feet drives fatigue. Build it gradually, with a shorter long run every third or fourth week.
Practise race day
The long run is where to test your race fuelling and hydration, shoes and kit. In the build weeks, finishing the last 20–30 minutes at goal race pace teaches you to hold pace on tired legs.