The Beginner Runner’s Guide to The Long Run

Whether it’s your first 5K or you’re gearing up for a marathon, long runs are a big deal in any training plan

I remember how daunting my first long run felt—over an hour on my feet seemed impossible! Yet, these runs soon became the cornerstone of my training, teaching me not just to endure but to thrive over longer distances.

Let me share what I’ve figured out about tackling long runs, from the approach to all the benefits they brin

What is Considered a Long Run

A long run is pretty much any run that goes beyond your usual distance.

Typically, long runs last between 60 to 120 minutes (or more, for advanced runners), and they are meant to be done at an easy pace—slow enough to carry on a conversation without getting out of breath.

The distance in the long run varies depending on your fitness level and what you’re training for. For beginners, a long run might be around 5 to 7 miles.

For more experienced runners, especially those training for marathons, long runs can go up to 16 to 20 miles or more.

As you get fitter, you’ll naturally run longer and stronger, and what once felt like a long, slow run will become your new normal.

Why Are Long Runs So Important?

Long runs bring a lot of benefits you just don’t get from shorter, faster runs

Let me explain some of the reasons why they’re parcel and parcel of any training plan:

1. Builds Endurance. Long runs help your body learn to conserve energy, so you can keep going longer without hitting a wall. The more time you spend on your feet, the better your body uses oxygen and burning fat for fuel, which is especially useful for marathon training.
2. Strengthens Muscles and Bones. Long distances really strengthen your leg muscles and even make your joints more resilient. It’s like building up armor for your legs!. It also builds up the connective tissues and bones in your legs, making them more injury-resistant. Over time, this makes you a more resilient runner.
3. Boosts Mitochondria and Capillaries. Long runs help your body create more capillaries (the tiny blood vessels that deliver oxygen to your muscles) and mitochondria (the energy powerhouses in your cells). This makes your muscles more efficient at producing energy, allowing you to run faster and longer with less effort.
4. Improves Mental Toughness. People don’t talk about it enough, but long runs are huge for building mental toughness. In the beginning, I’d stare at my training schedule and feel a pit in my stomach when I saw a 15-miler. I’d think, “Can I really do that?” But each time I finished, I gained confidence not only in my physical ability but also in my mental resilience.
5. Improves Running Form. The long run is a great opportunity to focus on your running form. When running at a slower pace, you have time to think about your posture, arm swing, and footstrike, which can help you become a more efficient runner overall.

How Far Should Your Long Runs Be?

Your long-run distance depends on your fitness, what race you’re aiming for, and how much time you can commit to training.

That’s why one runner’s long run is another’s recovery workout.

Here’s a general guideline for how long your runs should be based on your target race:

• 5K: 6 to 8 miles
• 10K: 8 to 12 miles
• Half marathon: 10 to 15 miles
• Marathon: 16 to 22 miles

Generally, your long run should make up about 20-30% of your weekly mileage. So, if you’re running 30 miles a week, your long run might be 6-9 miles. The key is to build up gradually—add about 1 mile to your long run each week until you hit your target distance.

Here’s how many miles you should run per week.

Your First Long Run

Your first long run session is the longest distance you ran within the last two weeks, even if it was just a 5-miler.

Have a starting point?

Great!

This is how you build it up:

While keeping a comfortable pace, plan your long-running route so you can run one extra mile—or roughly 10 minutes—further from one week to the next.

DO NOT exceed the upper range, as doing more than your body can handle increases the risks of injury and burnout.

And please don’t give up. Time flies by, and before you know it, you’ll cover 10, 12, 16, or even 18 miles every weekend.

What’s more?

Leave your other runs and cross-training workouts at the same intensity and distance. Trying to change too many variables at once sets you up for injury and burnout. And you don’t want that.

Here’s how to enjoy your long runs.

The Talk Test Explained

Let’s talk about how fast to run your long runs.

Honestly, the easiest way to know if you’re going too fast? Make sure you can talk while you’re running

Sure, you’re pushing yourself but not past the point where you can’t carry on a conversation.

Can’t do it without panting? Then you’re running a little bit too fast. Slow it down.

Running alone? Then, try reciting the pledge of allegiance out loud.

The Nose Test

Another trick I use is the ‘nose test’—if you’re breathing comfortably through your nose, you’re at a good pac

Can’t do it?

Then, you need to slow down until you can.

Rate of Perceived Exertion scale

Rate of Perceived Exertion, or RPE, scale is a tech-free way to estimate how much effort you exert during your runs. This is the essence of running by feel.

Running by feel lets you adjust based on how you’re actually feeling, instead of sticking to rigid pace goals. You speed up when things feel easy, then slow down when you get winded.

On a scale from 1 to 10, in which

• One to three represents easy activities (no more strenuous than walking),
• Four to six is for more moderate activity (the type in which you can maintain a conversation without panting), and
• Seven to ten, during which you push your body to the max.

As a rule of thumb, your long runs should be around 5 to 6 on your RPE scale.

Nutrition: The Secret Ingredient

Running on an empty stomach can feel rough, but a heavy meal before a run isn’t much better.

To be honest, fueling was an area where I had to learn through trial and error. Before one of my long runs, I loaded up on a giant pasta dinner the night before, thinking I was carb-loading like a pro.

But the next morning, I felt sluggish and heavy—not the energy boost I expected.

Timing and what you eat really make a difference in how your run goes.

Now, I keep it simple. The night before a long run, I’ll have something light but filling, like grilled chicken with sweet potatoes or a bowl of quinoa and veggies.

I avoid heavy sauces or greasy food because that slows me down the next morning. I keep breakfast even lighter—a banana with peanut butter or some toast with almond butter. It’s enough to give me energy without weighing me down.

I also learned the importance of fueling during the run itself. Anything over 90 minutes, and I bring along energy gels or chews.

At first, I thought I didn’t need them, but once I started incorporating them, I noticed a huge difference in my endurance.

I’ll take my first gel around the 45-minute mark and then one every 45 minutes after that, washing them down with water. This strategy keeps me going strong, and I no longer hit that dreaded “wall” in the middle of a long run.

Take it from me: what you eat the night before can totally affect how you feel during your long run. Here are a few meal ideas that provide a good balance of carbs and protein without overloading your digestive system:

• Pizza: Keep it simple with a veggie or margarita pizza. Avoid greasy toppings and heavy cheeses.
• Couscous: This light grain pairs well with grilled vegetables and lean protein like chicken or tofu.
• Salmon: Salmon is rich in protein and omega-3s, making it a great choice for runners. Pair it with sweet potatoes for a healthy dose of carbs.
• Grilled Vegetables: Grilled veggies provide essential nutrients without too much fiber, making them a perfect side dish before a long run.

Long Run Variations: Finding What Works Best for You

Long runs are essential, but they don’t have to look the same every time.

Depending on your goals, fitness level, and even mood, there are various ways to approach your long run. Changing things up keeps your runs interesting and allows you to target different aspects of fitness.

Let’s look at a few of the most common long-run variations, each with its unique benefits.

Classic Long Slow run

The long, slow distance (LSD) run is what most people think of when they hear “long run.” It’s a steady, easy-paced run.

LSD runs teach your body to burn fat for fuel, which is especially beneficial for marathon training. By performing these runs by time instead of distance, you’re more likely to avoid fatigue and injuries, and it also gives you flexibility based on how you feel that day. The real goal? Keep it consistent and make sure you’re enjoying the ride.

As a rule, perform these workouts at a conversational pace.

The Negative Split

The negative split is one effective strategy to help you push the pace without overexerting yourself. This involves running the second half of your long run slightly faster than the first.

A form of progression runs, these teach your body to finish strong, which is vital during races. They also help you build speed and endurance at the same time without risking injury from starting too fast. This run can be especially rewarding because you feel yourself getting faster as the run goes on.

To execute it properly, start the first half of your run at a conversational, controlled pace. Once you hit the midpoint, gradually increase your speed and finish the run faster.

For example, if planning a 16-mile run, run the first 8 miles at an easy pace. Then, at the 8-mile mark, gradually pick up the pace for the final 8 miles, aiming to run 10 to 20 seconds faster per mile. Just be sure to choose a pace that’s challenging yet maintainable to the end.

Fartlek Long Runs

If you want to make your long runs more dynamic, add some fartlek intervals. Fartlek means “speed play” in Swedish, and it’s all about mixing up your pace during the run.

I really love this type of training. Fartlek long runs help train different energy systems, improve your speed, and break up the monotony of a steady-paced run. The random nature of the intervals also mimics the unpredictability of race conditions, where you might need to surge to pass someone or speed up for the final stretch.

Here’s how to do them. After warming up, you add short bursts of speed (varying lengths) throughout your run, followed by easy recovery periods.

Fast Finish Long Run

Fast-finish long runs involve running the last few miles of your long run at a faster pace than you started.

This variation is excellent for teaching your body to maintain a strong pace when fatigued.

It helps improve mental toughness and mimics the feeling of pushing through those final miles of a race. However, it’s important to use this method sparingly to avoid overtraining.

Add a fast finish to challenge yourself once you’ve built up enough endurance and feel confident in your long runs. You can aim to hit your marathon pace or even faster for the last 20-30% of the run.

Don’t Diss Recovery

Long runs are tough, and your body will need time to recover. Proper recovery ensures you can continue training hard without risking injury or burnout.

Here are some key strategies for recovering after your long runs:

• Hydrate. Rehydrate immediately after your run. Water is essential, but you might also want to include an electrolyte drink if your run was particularly long or done in hot weather. Avoid sugary energy drinks—stick to water or a simple electrolyte solution.
• Take a Recovery Day. After a long run, taking at least one recovery day is smart. If you don’t want to take a full day off, opt for light cross-training like cycling, swimming, or yoga. Low-impact activities will help your body recover without adding extra strain.
• Stretch and Foam Roll. Stretching after your run can help release any tightness and prevent soreness. Focus on your key running muscles—hamstrings, quads, calves, and hips. Using a foam roller or doing yoga can also help with recovery, keeping your muscles flexible and reducing the risk of injury.
• Eat, please. Eating the right post-run meal is crucial. Within 30-60 minutes of finishing your run, have a snack or meal that includes carbohydrates and protein. This will help replenish your glycogen stores and repair muscle tissue.

Here is what a typical running schedule may look like

• Monday: Interval run
• Tuesday: Rest day or recovery
• Wednesday: Fartlek run
• Thursday: Hill run
• Friday: Easy day
• Saturday: Long run
• Sunday: Rest

Overall, this is just an example.

You can always come up with your training schedule.

I urge you to do so.

Sample Long Run Training Plan for Different Levels

Building up your long run mileage is essential for improving endurance and strength, but it’s important to do it safely to avoid injury.

Here are sample long run plans for beginner, intermediate, and advanced runners, each designed with gradual progression in mind.

Follow these plans as a guide, and remember: listening to your body always comes first.

Beginner Long Run Plan

This plan is ideal if you’re new to long runs or running consistently. I’d recommend that you stick to the 10% rule—don’t increase your mileage by more than 10% per week. Recovery weeks with lower mileage are essential to let your muscles repair and adapt.

• Week 1: 3 miles
• Week 2: 4 miles
• Week 3: 5 miles
• Week 4: 3 miles (recovery week)
• Week 5: 6 miles
• Week 6: 4 miles (recovery)
• Week 7: 7 miles
• Week 8: 5 miles (recovery)

Intermediate Long Run Plan

Goal: Build a strong endurance base for half marathon or marathon training, with a steady increase in mileage.

Once you’re past the beginner’s stage, it’s time to build a strong endurance base for half marathon or marathon training, with a steady increase in mileage. I’d urge you to pay attention to how you feel after each long run. Taking a recovery week every 2–3 weeks with lower mileage can prevent burnout and reduce your risk of injury.

• Week 1: 5 miles
• Week 2: 6 miles
• Week 3: 7 miles
• Week 4: 5 miles (recovery week)
• Week 5: 8 miles
• Week 6: 6 miles (recovery)
• Week 7: 9 miles
• Week 8: 7 miles (recovery)
• Week 9: 10 miles
• Week 10: 7 miles (recovery)

Advanced Long Run Plan

If you’re preparing for a marathon or an ultramarathon, then you should keep on pushing the distance. For advanced runners, pay extra attention to recovery and cross-training. Long distances require increased rest and active recovery. Consider incorporating foam rolling, stretching, and lower-impact activities like swimming or cycling on non-running days to aid recovery.

• Week 1: 8 miles
• Week 2: 10 miles
• Week 3: 12 miles
• Week 4: 8 miles (recovery week)
• Week 5: 14 miles
• Week 6: 10 miles (recovery)
• Week 7: 16 miles
• Week 8: 12 miles (recovery)
• Week 9: 18 miles
• Week 10: 14 miles (recovery)
• Week 11: 20 miles
• Week 12: 15 miles (recovery)

How Do You Prepare for a Successful Long Run?

Do you have a special pre-run meal?

A playlist that keeps you motivated?

Or maybe a recovery tip that’s made all the difference?

Jump into the comments below and share your best tips and personal experiences with your fellow runners.

Let’s keep each other motivated and ready to tackle those miles!