My Long Run Seems too Short for Marathon Training?

There’s no doubt that a 20-mile run (or longer) can be a great confidence booster when training for a marathon. However, from a training and physiological standpoint, the risks often outweigh the benefits.

One of the biggest reasons new marathoners don’t make it to the start line is injury. That’s why your plan is designed to gradually and safely build endurance, ensuring you reach race day strong and healthy.

Time on Feet Matters Most

The total time spent running is more important than hitting a specific mileage target. Running for too long in training (e.g., over 3 hours) carries a higher risk of fatigue and injury, which can be counterproductive. The long-run durations prescribed in your plan balance fitness gains with recovery to keep you progressing.

The Science Behind Long Runs

Over time, as your pace improves through months or years of training, you may find that your long runs naturally cover more distance. However, the overall time will still be capped for the following reasons:

• Aerobic Fitness
  Research shows that most aerobic adaptations from a long run occur between 60 and 90 minutes. Running for 3 hours doesn’t provide significantly more aerobic benefit than running for 2 hours. You can build as much aerobic fitness in a well-structured 2-hour run as you can in 3 hours.
• Injury Risk
  Running longer than 2.5 hours increases the risk of injury. As fatigue sets in, form breaks down, key muscles weaken, and the chance of overuse injuries rises.
• Recovery
  Runs exceeding 3 hours add excessive fatigue, leading to longer recovery times. This can compromise the quality of your key marathon-specific workouts, critical for race-day success. Research shows that a combination of tempo runs, marathon-pace efforts, and speed work—alongside overall weekly volume—is the most effective way to prepare for a marathon.

Practicing Race-Day Nutrition is Key

While long-run duration matters, practicing race-day nutrition is just as important. Taking in plenty of carbohydrates during long runs helps train your gut to handle higher fuel intake, which directly improves both speed and endurance on race day.

Trust the Process

It’s completely understandable to think, “I’ve only covered 17 miles in training—how will I manage 26.2?” But with marathons (and IRONMAN events), there’s only so much distance you can realistically do in training before it becomes counterproductive. That’s what makes these races such a unique challenge—the final miles are as much about smart pacing and fueling as they are about physical endurance.

By following a structured plan, prioritizing time on feet, and refining your nutrition strategy, you’ll be well-prepared to succeed on race day.

Copyright MyProCoach™ Ltd © May 2018. All rights reserved.