Transcription
The long run. It's the one workout that shows up in every single training plan. But is it actually necessary, or have we all just been following a running tradition without questioning it? I've tested long runs in every way possible: running 30 km plus, capping them at 2.5 hours, skipping them entirely, and even splitting them up into doubles. And after years of trial and error, I learned what actually works.
If you're new here, my name is Caroline. I ran my first marathon in April 2019 and shocked everyone, including myself, by winning it, running a 3:05. Seven months later, I committed to chasing the Olympics, and I ran a 2:46 marathon. But back then, I knew nothing about long-distance training. I made absolutely every single mistake possible, and I ended up with six almost stress fractures over 4 years. Two years ago, I had enough. I got serious about my running education. I dove deep into marathon training and I found a new coach and team who are now helping me reach my Olympic dream. Today, I run up to 140 km per week, and I've turned my passion for running into my full-time career. I'm coaching runners and sharing everything I learn here on YouTube.
Today, I'm giving you the full breakdown: Is the 2-hour long run overrated or essential? We are diving into what a long run actually does for your training, whether you really need to run for 2 hours—yes, I know 2 hours is very long—the biggest long run mistakes, how to structure your long runs the right way, and finally, we'll answer the big question: Do you really need a 2-hour long run? Let's get into it.
Part one: What does a long run actually do? So, before we start cancelling long runs, let's talk about why they exist in the first place. They're not just about getting used to running long. There's actually real science behind them. So, long runs build aerobic capacity. It teaches your body to use oxygen more efficiently. So they increase fat metabolism, helping your body to become better at using fat for fuel. And they also strengthen muscles and tendons, which, if done right, reduces your injury risk. And in addition, they develop mental toughness, preparing you for race-day suffering. Trust me, I've been there. The last 5k of a marathon is just not the same as an easy 10k.
Part two: The biggest long run mistakes. A lot of runners mess up their long runs. And here's how. Mistake number one is running too fast when you're a newer runner. The long run is not a race. And honestly, none of your training is. And I think all of us more experienced runners can agree on that; this is the first mistake that is killing your running gains long term. What happens when you run too fast is that you build too much fatigue, leading to you needing more rest; and because your motivation is high at first, you end up killing your recovery. I highly recommend training on heart rate instead of pace because that way you can make sure that you're executing the runs at the right intensity. And because everyone has a different heart rate, it is important to get your max heart rate. And you can do this in a lab, so through a B2 max test or a lactate test, but you can also use a 5k race and push to your max. And in that case, I recommend adding two to three beats to get your actual max, unless you think that you've like really exerted yourself at the end of that 5k. What you'll see in all my training plans is that we will use a percent of your max to dictate the effort you should be running at. And newer runners need to start at an even lower intensity because their heart rate spikes more easily. And since running is an impact sport, it's very easy to overdo it, even at low speeds. So that's why with my beginner runners, we start off with walking and running as slowly as possible, and then with time we introduce higher intensity, and eventually we can do long runs at threshold or even at race pace. But the key is to gradually increase the stress on the body and following up with adequate recovery.
Mistake number two is ignoring fueling. You hit the wall, you bonk, and then you start to question your life choices, right? We've all been there. The fix is practicing race-day fueling and aiming for 30 to 60 g of carbs per hour. And this is just, you know, roughly speaking, but obviously it depends on how big you are and how long you're out there for. And my favorite gels are from Goo Energy. I am obsessed with their chocolate outreach. If you're new to my channel, you don't know, but I love chocolate. So anything chocolate just is amazing for me. And I will take a Goo Energy gel on every run over an hour, and I'll take one every 30 minutes. And I always bring extra so that if I feel like I need even more, then I'll take even more.
Mistake number three is thinking that one long run equals endurance. Runners often rely too much on a single long run instead of building overall weekly mileage. And the fix is spreading endurance work across multiple days. So not just that one Sunday.
Part three: So how to do long runs the right way. Let's go over the different types of long runs. So you have the traditional long run, which is going to be your easy long run at the slowest pace. And this run is great for marathoners. And then you have what's called the fast finish long run, and that simulates race fatigue by picking up the pace in the final miles. And then we have what's called the progressive long run, which starts easy and then finishes at marathon pace, or in my case, since I train on heart rate, it will be at threshold heart rate. And that teaches you how to close strong, which obviously is exactly what you want during a race. And then there's a long run double, and that is useful if you're injury-prone or handling high mileage. So that way you split the run into AM and PM sessions to reduce impact stress while still accumulating time on feet. So a lot of people think that when you do double runs that that's like, oh my god, you're doing, you know, more runs, but actually doing double runs is a way to break up the mileage so that it's easier for your body to recover from it.
So now you're probably wondering when do you do what, and I know there are many terms, and if you're anything like me, this is pretty overwhelming. I used to think, you know, it's bad enough to run for two hours straight, and now I have to think about all this variety and, you know, the different types of long runs and when to do what. So I'm going to try to simplify it. If you are starting out, you really want to start with the easy long run. And by the way, when we runners talk about easy, we're not saying it's easy because obviously running for 2 hours is not easy, right? It's 2 hours, but we're talking about the intensity. So it basically means that it's going to be at the lowest intensity possible. And when I'm coaching newer runners, I have them start off with running as slowly as possible. And then depending on their heart rate, I might have them walk in between. And then as our bodies respond well to the slow running, then we can add more intensity. And that is where the progressive long runs can be a method to add intensity. So progressive means that you start off slower and then you increase intensity throughout the run. And what I typically do with my athletes is that we focus on building the duration of the threshold runs first and then we alternate between heart rate targets for the long run. So, for example, one run will be at 130 heart rate and then another will be at 150. And again, the key is to have a running progression plan that carefully manages intensity and prioritizes the training. And I actually have a video called How to Pick the Perfect Run Workout for Your Goals, so check out that if you want to learn more about what to do when.
Part four: So do you really need a 2-hour long run? The 2-hour long run isn't some magic number. It's just a general rule of thumb. So a 2-hour run is all about relative stress. For an elite marathoner, running for 2 hours at a very low heart rate could be an easy recovery run. However, for a beginner runner who barely runs, a 2-hour long run could be way too much. So it's all about what your body is used to. So beginner runners need long runs to build endurance, but they shouldn't force 2-hour plus runs too soon. They need to build gradually to avoid injury. Versus experienced marathoners running 120 to 160 kilometers per week, they need long runs to sustain their marathon fitness. And then you have speed-focused runners training for the 5k or 10k. Honestly, they might find that a 2-hour long run does more harm than good because it creates too much fatigue without specific speed benefits; instead, 75 to 90 minutes with quality work like a fast finish or a progressive run is more effective for them. So if you're training for a marathon, long runs are there for a reason, but if you're training for 5k, the full 2 hours is probably not necessary. For my beginner athletes who want to move to longer distances, we focus on gradually building the long run up to 2 hours when transitioning from the 10k to the half marathon typically. And my job as a coach is to think long term about where my athlete is heading. And that's going to be very different from an elite, you know, 1500-meter or 5k runner whose goal is maximizing speed and avoiding unnecessary fatigue. And if your race lasts 14 minutes or less, you don't need to practice running for 2 hours straight if you're already hitting your mileage.
Also, I want to briefly touch on running for 2 and 1/2 hours or more. A reason I love running on time over distance is that depending on what intensity you're running at and how fast you're running, you are going to cover a different distance. And research suggests that running beyond 2.5 to 3 hours provides little extra benefit and comes with much higher risk: muscle breakdown and injury risk. Running for too long increases muscle damage, especially since glycogen stores deplete after more or less 2 hours. And this can lead to longer recovery times, reducing the quality of subsequent training, leads to increased cortisol levels, which also can contribute to bone stress injuries over time. I experienced that unfortunately. And then there's diminishing aerobic returns, which studies show that the greatest aerobic benefits come from 80 to 150 minutes of running, and beyond that improvements in mitochondrial efficiency and endurance taper off. And that's why a 2 and 1/2 hour run accomplishes most of the aerobic and metabolic adaptation needed for marathon success.
So do you need the 2-hour long run? To conclude, I've learned that long runs are not a one-size-fits-all workout. If you're a beginner or a marathoner, yes, you do need to build gradually. If you're training for shorter distances, it's not necessary and can be replaced with quality workouts. If you're a high-mileage runner or injury-prone, you might not need it every week, and you could benefit from splitting your runs into doubles. The biggest takeaway is that your training should fit your goals, not just what everyone else does. Let me know in the comments: Do you think the two-hour long runs are overrated or essential? Subscribe for more training tips and to follow my journey to the 2028 Olympics. And if you're wondering how to choose the perfect run workout for your goals, then check out this video next. Thank you so much for watching.