WHAT EXACTLY IS A LONG RUN?

Published: 17/02/2026 | By: Jasmin Bodman

You’ve tied your laces, stepped outside and started your run – then it hits you: it’s long run day. Don’t worry, that doesn’t mean running a marathon. It just means going a little farther than usual. Long runs are how you gently teach your body to go the distance. They build stamina, boost confidence and help make your regular runs feel easier. In this guide, we’ll break down why they matter and how far you really need to go – without overdoing it.

So, what exactly is a long run? It sounds obvious – and in many ways, it is. A long run is simply your longest run of the week, usually done once a week as part of your training.

It might seem like you’re just tacking a few extra kilometres onto your usual route, but there’s more to it than that. Long runs are designed to build your endurance, strengthen your body and boost your confidence over time. Because they put a little more demand on you than your regular runs, they also require a bit of planning.

Now, time to talk about the ‘why’...

WHY DO LONG RUNS MATTER SO MUCH?

If you’re running a race in the near future, whether it be a marathon or even a 5K, long runs can help to replicate race day and build endurance for when you need it most.

• We’ve said this one quite a few times now, but training your body to run longer distances will help to improve your heart health as well as your endurance
• You can explore new routes! We get it – sometimes running the same route every week can be a bit…boring. But switching it up and running further can force you to explore more, which is great for the mental aspect of running
• Long runs can help you train for any distance. Alongside the physical benefits, they also build mental strength – teaching you to stay focused and keep going when things feel tough. Whether you’re hoping to smash a 5K or 10K, or you’re gearing up for your very first marathon, adding long runs to your plan is one of the best ways to prepare for race day

HOW LONG DOES A LONG RUN NEED TO BE?

This all depends on you. Everyone trains differently, and your fitness level and running ability will play a huge part in shaping your long run. However, it’s generally around 20–30% of your total weekly mileage.

Examples Of Distances Based On Your Experience

• Beginners: you’ll want your long run to be between 30 and 60 minutes. In terms of distance, think between five and 10K
• Intermediate: Slightly more than beginners, try to aim for 60 to 90 minutes, or between 12 and 20K
• Advanced: if you’re a seasoned runner, or even trying for that sacred marathon finish, try to get your long run between 90 and 150 minutes, or between 25 and 35K

Of course, it’s important to remember that what works for someone else might not work for you. Trying out different timings and distances can help you find your happy place. Don’t push yourself beyond your limits – avoiding injury is key when running!

WHAT PACE SHOULD I AIM FOR IN MY LONG RUN?

The trick to completing a long run is to not do too much too quickly. Your pace should be conversational, think Zone 2 cardio. Don’t know what that is? Zone 2 is when you work at 60-70% of your maximum heart rate; you’re working hard, but not so hard that you can’t speak.

If you’re training for a race, it’s not a great idea to run at full pelt or try and match your race day pace all the time. It’s okay to run some of your long run at race day pace, but ideally, you’ll be running a little slower (if you’re aiming for a quicker time).

Going slow means you can avoid injury and teach your body to use its stored fat for fuel, rather than glycogen stores – this is especially important when running long distances, like that marathon you may have coming up.

Different Types Of Pacing Styles

• Conversational: an easy pace, able to hold conversation. Bring a friend along so you can have a proper catchup as you run
• Progression: you start off slow, but speed up towards the end – hit that finish line as you mean to go on
• Tempo/marathon inserts: a tempo run is essentially when you practise your ‘comfortably hard’ pace. You’re working hard but you’re not over or under working. It should be challenging and it helps to build up your endurance

HOW OFTEN SHOULD I BE DOING A LONG RUN?

Normally you’ll do a long run once a week as part of your training. You don’t want to overdo it by pushing your body to run more than it’s used to too often, so once a week is generally enough.

Planning Based On Training Phases

• Tapering phase: this is when you reduce your training a short time before your race. For example, you’ll tend to reduce your long runs and focus on shorter, more intense runs, while focusing on resting and recovering before the big day as well
• Base building vs peak phase: base building does what it says on the tin – it builds a good running base. You spend time focusing on building your strength and endurance, keeping the running low-intensity. Peak phase comes towards the end of your training; it’s higher intensity and allows you to focus on preparing for race day
• Back-to-back long runs: if you’ve got a free weekend and you’re training for an ultra, you’ll probably do a back to back long run. This is when you do two long runs on two consecutive days and it helps you deal with fatigue.

HOW TO PREPARE FOR YOUR LONG RUN

Like with your usual runs, you’ll most likely have a routine you follow to prep. For a long run, it’s a good idea to rest the night before, so your body can be ready for the day ahead. Fuel up with the old reliable combo – protein and carbs – and ensure you’re hydrated.

All that’s left to do is lace up your favourite running shoes, pull on your running vest and pack it with the sweets, gels or snacks you like to fuel with. Don’t forget a bottle of water – or your hydration vest – to keep you going along the way.

TIPS ON RECOVERING FROM A LONG RUN

• Whether it’s a meal out to celebrate your long run finish or just going back to yours for some home cooking, refuel within 30 to 60 minutes. Protein and carbs should be on the menu, of course
• If you hate sitting still, do some active recovery – walking and yoga are great examples
• Stretching. It’s a given, right? Make sure you stretch your muscles and consider using a foam roller
• Sleep!

STAYING MOTIVATED FOR YOUR LONG RUN

After a busy day at the office or the usual daily tasks that can leave you tired, sometimes a long run feels exactly that…long. But long runs need to be integrated into your routine – they’re essential if you want to see progress, especially before a big race.

Try to slot one into your weekly plan when you know you won’t be extremely tired or busy. Always try to choose a route you like, whether it’s beautiful countryside or a bustling city scene and listen to your favourite music or podcast while on the go. 

Motivation’s a bit easier when you’re working towards something, like a race, but if you’re not, remind yourself why you run: fitness, stress relief, or just simply because you LOVE it. When you’ve nailed down your long runs, you’ll be clocking PBs in no time.