Long Runs Explained: How Long, How Often, How Slow

The long run trains durability — the ability of muscles, tendons, gut and mind to keep working past the point of comfort. It is the single most marathon-specific session there is.

How long

Up to a third of weekly volume, capped at around 2.5 to 3 hours for most amateurs regardless of goal distance. Time on feet matters more than kilometres.

How often

Weekly during a build, every other week during base. Step back every fourth week.

How slow

Zone 2 throughout. Optionally finish with a 10–20 minute marathon-pace block during the final third of a build.