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The Marathon Long Run

The Marathon Long Run is a core part of any marathon training plan.

Just as the name suggests, Long Runs are training runs that are longer than regular runs.   

They are your opportunity to increase your maximum mileage as the marathon draws near, and are usually done at a slow, comfortable pace.

Long runs are the most important part of your marathon training schedule – there’s no doubt about it. Your other training runs help build a mileage base and can improve your speed, but the key to getting around those 26.2 miles is all in the long runs.

Why Do Long Runs?

Simply put, long runs increase your mileage capabilities.   They train your body to be able to run for longer distances.

More specifically, these longer runs  . . .

  • aid in capillary development, which is the blood vessels which deliver nutrients and oxygen to muscles – essentially fuelling your run.
  • improve your cardiovascular fitness, training your heart to power your body for longer.
  • boost mitochondria – these tiny cells convert fat and carbs into fuel; they are essential for distance running, and longer runs help develop them.   The research shows that mitochondria development is at it’s peak after 2 hours of training at 50 – 75% of VO2 Max (essentially the conditions you’ll create during your longer runs).
  • Are great mental preparation for your marathon.   Running continuously for hours on end does different things to different people’s heads; some people love it, some hate it.   Some tune out, some tune in.   Regardless, it’s been proven that your brain adapts your body’s performance based on past experiences; so having longer run experience helps your brain know what’s going on come race day.
  • Strengthen bone muscles – while more intense run training can put unwanted pressure on bones, longer runs are more gentle, and actually encourage bone development.

So let’s take a look at some of the finer points of managing longer distance runs with regarding to marathon training . . . 

How Long Should My Long Runs Be?

You long runs should consist of around 30% of your total weekly mileage, per most experts and running coach (ref).

Most novice marathon runners start introducing long-distance runs 16+ weeks before their event – in which case they start out at around the 5 – 8 mile mark, depending on your existing running fitness level.

The length of your longer runs will depend on where you are in your training regime; starting of relatively light, then gradually increasing until you peak 3 or 4 weeks prior to your marathon.   

Your longer runs should increase incrementally each week, then taking a step-back week every few weeks to consolidate your mileage gains – as I’ll outline below.

Longest Run Distance

For novice and intermediate marathon runners, the optimal longest run distance is around the 20 – 21 mile mark. 

All of our marathon training plans max out around this point, depending on the plan.

It might seem counter-intuitive to train for an event by doing at most 80% of the event distance – and at a reduced pace – but your longest long run distance is a trade-off between being under-prepared, and being over-prepared.

Let’s explore the benefits and drawbacks of long runs to explain why this truncated length is actually optimal:

Doing very long runs – let’s say 23 miles and over – has the advantage of getting your body better adapted to longer distances – your muscular endurance, your VO2 Max, and your mitochondria will all improve.

The drawbacks, however, are more pertinent. For starters, you won’t be doing a 23 mile run in a vacuum, as it were. This very long run is gong to be in the middle of an already-busy marathon training plan, when your body is already being tested and stressed.

Pushing your body to unnecessary lengths means:

  • You’ll take longer to recover from your long run, which may impact the rest of your training
  • You increase the risk of overtraining injuries
  • You increase the risk of burnout, exhaustion, and illness.

So while it might seem like a good idea initially to go for a 25 mile run during marathon training, once in the context of a regular marathon training plan you can see why it might not be so smart.

That’s where the 20-22 mile range comes from.

The general consensus is that this is enough in training to get your body prepared, without overcooking it. And you’re leaving those 4-6 miles on the table for marathon day – when the adreneline of the day will pull you through!

Likewise, there’s little to be gained in a longer run that takes more than 3hrs – 3 hrs 15 mins.   After this point, your body is simply being run down – and your recovery will take exponentially longer.  When planning longer runs, consider not just the mileage but the time on your feet.

Your longest run should take place 3-4 weeks prior to your marathon, after which you should begin to taper.

Step-back Weeks

Every 3 or 4 weeks, look to cut back your longer run mileage to around 75% of the prior week.  These ‘step-back’ weeks may seem counterintuitive, but give your body pause for rest.   

This lets your body consolidate the running gains you’ve made in the prior weeks and recuperate; think of step-back weeks as ‘resetting’ your base running fitness, so you’re ready to push forward and grow during the forthcoming weeks.

You’ll see step back weeks incorporated into all of our free marathon training plans.

marathon long run

What Speed Should I Run During Long Runs?

The goal of these runs is to increase your endurance – this means time on your feet and mileage, not pace.

One of the greatest mistakes beginner marathon runners make is to assume they should do all their longer runs at their target marathon pace. 

The problem with this is that you’re overloading your body – you’re pushing it to run at your target pace for too long.   Instead, your other training runs are about building pace.   Focus on building distance and time on your feet.   That’s it.

The key is to aim for a conversational pace – that’s a pace at which you could comfortably hold a continuous conversation.   

This pace gets your body used to burning stored fats for energy and means you’re not over-cooking your muscles (so you can continue to train throughout the week).

If you have a target marathon pace in mind, then consider running 30 – 90 seconds per mile slower during longer runs. 

 That’s a big variance, right? 

That’s because pace isn’t important – just keep moving and get the prescribed miles in.

The Alternative To Slow Long Runs: The Fast Finish

If you’re an experienced marathon runner, or you simply feed the long slow runs are a little easy for you, you might want to consider mixing things up with a Fast Finish.

A Fast Finish Long Run is one in which you increase your speed for the final +-30% of the run.

So you want to perform the majority of your long run as normal – slow and easy, at a sustainable, conversational pace.

When you’re approximately 70% of the way through your miles, you want to gradually start to increase your pace.

It can be tough to break your body out of the ‘trudge’ routine it’s been in, which is why you want to increase the pace gradually.

How fast should you run by the end of a fast finish?

It is up to you – for intermediate marathon runners, you may want to aim to get close to your target race pace.

For veterans, feel free to open it up and push harder – go as fast as you are comfortable pushing yourself.

Most important is to always listen to your body.

When Should I Do My Long Runs?

Most runners prefer to do these on weekend mornings.   

For people working the typical 9-to-5 job, this is simply the most practical time to do it.  You need a window of 2 – 4 hours to complete your longer runs, and afterwards you’re going to be tired.   Therefore most people find Saturday or Sunday mornings to simply be the most feasible time to do them.

You also want to do them when your body is sufficiently-rested.   It’s fine to do a long distance run the day after a regular training run, but if you’ve been pushing yourself and are feeling burn-out, then that’s a sign that you shouldn’t be going for epic runs. 

I try and schedule my longer runs for the day after a typical training run, or a cross-training day. I find that doing longer runs as a back-to-back with a moderate workout works well in building my endurance, and allows me to pack a few things into a tight training schedule.

You should take a rest day the day afterwards – or at least roll back to just some light cross-training.   Depending on my training regime, I therefore do my longer runs on Saturday or Sunday mornings. 

Our marathon training plans assume a long run on either Saturday or Sunday, but are customisable so you can move things around to suit your schedule.

Fuelling For Long Runs

As your long-run mileage increases, you should start to fuel yourself during your longer runs as well as before.

A good rule is that you should be fuelling while running for any run longer than 75 – 90 minutes.   However, you should start fuelling after only 30 minutes of running – if you leave it to the 75-minute mark, you’ll find yourself drained of energy.

Look to take endurance-specific fuel – this means energy gels and the other piece of high-calorie sports nutrition that sits next to the gels.   Depending on the product, I’ll typically take one gel every 45 minutes, starting from the 30 minute mark.

Remember to hydrate too. You can get off with not hydrating during a run of under 60 minutes, but once you cross that hour mark you should look to sip water to avoid the sensation of thirst.

The Marathon Long Run 1

Practical Tips for Long Runs

Longer distance runs can be a psychological game as much as a physical one.

Here’s some tips and things I’ve found have helped me get motivated and power through a longer run:

1. Find a Buddy.   Longer runs are much easier if done with another person.   Having some company can banish the interminable-plodding sensation that you might feel after dragging yourself out of bed at 6am on a weekend.

2. Listen to something good.  If you can’t find a running buddy, download a couple of podcasts or a great audiobook to listen to and disconnect as you pack in the miles.

3. Find a new route.  You can use your longer runs as an excuse to find new running routes and trails – now you need to get more miles in, go and explore further afield and map out an exciting new trail to somewhere you’ve never been before.   Running the longer distances means new routes might be open to you which aren’t feasible for your shorter, mid-week runs.

4. Long Runs = Dress Rehearsals.   Your longer runs can act as dress rehearsals for your marathon.   As well as trying out all the gear you’re going to bring with you, it’s an opportunity to test out your fuelling and nutrition strategy on the move.   Find out which gels work for you, how frequently you should be taking them, etc.

5. Enter a Race.   Make things interesting.   If you’ve got a 12 mile long-run scheduled for the weekend, and there’s a local half marathon taking place, go for it!  It’s a great way to prepare for your actual marathon.

6. Stick to a Plan.   Follow a goal-specific marathon training schedule and simply run to the mileage in the plan.   This takes a lot of guess-work and planning out of your hands – stick to the plan, you’ll do fine.

How do you tackle long runs?

Let me know below!

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Essential Guide To Training For Your First 50k (+ Training Plan)

Running a 50k is a great personal challenge and introduction to the world of ultramarathons – especially if you’ve come from the world of half marathons and marathons.

But despite what you might hope, running a 50k isn’t just like running a marathon with a little bit extra added on at the end. 

A successful 50k run requires a different approach when it comes to pacing, fueling, mindset, and training. 

Why?

First off, most 50k events take place on the trails. 

Trails are a completely different setting from the flat roads on which city marathons are held. They include ups and downs, changeable underfoot conditions, and in general slow you down.

Secondly, running 50k requires you to adopt an endurance-based mindset.  Half marathons and marathons are relatively forgiving events compared to ultras. You can push yourself uncomfortably hard in a marathon, and if you blow up and bonk you can usually still limp to the finish line.

Ultras are different. You need to be thinking in terms of endurance, not in terms of performance. This means revisiting your pace strategy, your goals for the race, and your fuelling.

Ready to get into the weeds of how to run your best 50k?  

Let’s jump in!

Essential Guide To Training For Your First 50k (+ Training Plan) 2

1. Tackling The Trails

Many 50k runners and ultra rookies are graduating from the world of city marathons to trail ultras, and that’s a transition you’ve got to manage gradually.

Many urban runners hit the trails and assume they can use the same approach they’ve employed on the pavements and roads, but that’s a mistake.

Trails vary.

Sometimes you have to climb, sometimes you’re headed downhill.

Sometimes you can run, sometimes you have to watch your footing.

When training for a trail ultra, you want to start to do as much of your training in trails as you practically can (aim for at least 50%).

This gets you used to adapting your style, and speed – warning: your overall speed will be slower on trails, especially at the beginning.

Get used to dialling things back on the uphills (even walking them where necessary), and learning how to control your descent on the downhills.

Get comfortable in constantly reading the terrain 15-20ft ahead of you as you run, while simultaneously finding your footing for each step.

Depending on how extreme your race is, consider hiking poles – but learn how to run with them (an art form in itself).

And most of all, learn to enjoy the trails!

They’re an awesome place to get some exercise and time in nature.

* * *

When running in trails, you can’t be too married to preconceived ideas of pace.  As I’ve mentioned, the terrain changes constantly, and it can be a fallacy to try and hold a certain speed.

So, how best to measure your effort? 

Let’s talk about RPE.

2. Embrace RPE As Your MPM (Most Important Metric)

Too many acronyms?

Don’t worry, I’ll make this as easy as possible.

RPE stands for Rate of Perceived Exertion, and it’s essentially a self-defined measure of how hard you’re pushing yourself : 1 being extremely light activity, 10 being all-out sprint; check out the chart below.

Essential Guide To Training For Your First 50k (+ Training Plan) 3

RPE is a metric much like speed or heart-rate – but it’s one that is much more useful when you enter the world of ultra-running.

When you try and use traditional sports metrics in ultra-running, things quickly become tricky.

Let’s say, for example, you’ve got a target pace you’re trying to stick to.  That’s fine for a city marathon, but when you take that to the trails, you’ll suddenly find yourself pushing hard on tricky terrain to maintain your pace, and holding back on easy downhills because you’re running too fast.

Likewise, if your legs start to lock up after 42k (lactic acid build-up, for example), then it can be counter-productive to try and push through the discomfort to maintain some arbitrary pace.

As for Heart Rate Zone training, this can work well enough – to a point. After bouts of intense exercise, runners experience heart rate drift – where the heart begins to pump less blood each stroke, so begins to pump faster to compensate. In other words, the pre-defined zones that HRZ training is based on no longer apply.

Which is why we recommend training to, and getting comfortable with, RPE.

RPE might at first seem a bit subjective – or, dare I say it, holistic – it is, after all, about listening to your body first and foremost.  But that’s pretty much the point. 

If you feel like you’re pushing your body too hard, then you probably are pushing it too hard. It’s not rocket science – sometimes we have to just not pay too much heed to what pace is on our GPS watch, and listen to our body a little more.

3. The Ultra Mindset: Become An Endurance Monster

Ultrarunners typically have a different mindset than their shorter distance friends.

Their overall approach is concerned with endurance and survival (as in, getting to the finish line) – two key tenets of ultrarunning, and important when you make the leap to 50k.

Want an ultrarunner mindset? Become an Endurance Monster.

Here are some of the defining characteristics of an Endurance Monster:

  • Endurance Monsters are humble and conservative
  • Endurance Monsters always keep some energy in their back pocket
  • Endurance Monsters train at a variety of speeds and distances, but always race at a sustainable pace
  • Endurance Monsters keep their Rate of Perceived Exertion under 8 out of 10 (until right near the end)
  • Endurance Monsters know how to manage their fuel, water, and electrolytes as they run
  • Endurance Monsters don’t worry if they’re taking longer in a race than they thought they would.

(Here’s my full post on becoming an Endurance Monster)

4. Ultramarathons Are An Eating Competition

It’s often been quoted that ultras are all about eating and drinking, and it’s true.

One of the most common issues new runners experience in ultras is poor fuelling or hydration.

Get your fuel, salts, or fluids levels wrong and things can go wrong pretty quickly.

Some key points to bear in mind:

1. Practice, practice, practice.  By the time you reach the start line of your 50k, you should know exactly what you’re going to eat, how much of it you’re going to eat, and when you’re going to eat it.  This is because you will have practiced all of this in training. Trial different types of fuel, trial quantities and intervals – trial everything!   

2. Mix it up. Don’t get all your in-race carbs from one source. 

3. Research your race. Figure out what’s supplied at aid stations, and incorporate that into your fuelling plan – if it’s compatible.   The last thing you want is to eat a banana at the 40k mark, then discover your stomach can’t handle bananas during an ultra!

4. Gels are awesome . . . if you can stomach them.  Gels work for most runners, but after 4+ hours of running, gels get a little monotonous, and can make your stomach a little…shaky.  Avoid the runs during your run by testing your gel strategy and mixing gels up with other foods – nut butters, trail mix, and other snacks!

5. Stick To The Plan (Get Your Free Training Plan Here)

The best way to get ultra-marathon ready is to follow a good training plan. 

Benefits of a good training plan include:

 – gradual, planned weekly mileage increases that are manageable and avoid overtraining

– a balanced training week of intense workouts, recovery time, easier runs, and cross training

– provides structure and guidance to your training week

– it’s been proven that simply following a training plan increases your probability of training properly, and completing your running event.

Each of our ultramarathon training plans have been designed by me, Thomas Watson (I’m an ultrarunner myself and a UESCA-certified running coach) and have been road-tested by thousands of runners.   

They’re free to download, and you can choose to get the Excel/Google Sheets version to customise it around your own schedule.

Check out all our ultra training plans, or click on one of the images below to see out 50k training plans!

Check out our free downloadable – and customisable – 50k training plans:

50k ultramarathon training plan - just finish
50k ultramarathon training plan – just finish
50k ultramarathon training plan - improver
50k ultramarathon training plan - compete

6. Take Your 50k Training Further

If you want to get deep into ultramarathon prep, check out my Ultra Runner’s Playbook – it’s an online course with 6+ hrs of exclusive video content, guides, and downloadable material – all designed getting you ready for your ultramarathon!

We cover:

  • Detailed daily training plans for ultramarathons, based on running ability
  • Ultra training modalities broken down; in other words, how to train smart
  • Ultra running strategies for success
  • Expert videos and guides on . . .
    • Having an ultrarunning mindset
    • Balancing training with your other time commitments
    • Maintaining motivation throughout your ultra journey
  • How to become an injury-free ultra-runner
  • Strength and resistance training for improving performance and reducing injury
  • Fuelling and nutrition for ultrarunners
  • How to achieve your ultramarathon goals
  • And plenty more expert interviews, articles, and guides 
Ultra Runner's Playbook

Check out the curriculum for the Ultra Runner’s Playbook!

I hope the tips in this article help you on your 50k journey!

Questions? Ideas?  Suggestions for things I’ve missed?

Let me know below! 

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10 Dynamite Ways To Find Time For Run Training

One of the biggest day-to-day problems faced by runners is simply how to find time to run.

Whether you’re just starting your running habit or training for a marathon, working your running schedule around the rest of your life can be tricky.

Whether it’s your job, your family, kids, other hobbies or commitments . . . life is busy and gets in the way a lot.

And often the first thing to get culled from a busy schedule is your workout.  After all, it’s a solo pursuit which only affects you, right? 

In this article, I asked a group of runners for their tips and strategies on how to ensure they find time for their run training and balance it with the rest of their lives – including a few tips specifically for parents!

Let’s jump in!

10 Dynamite Ways To Find Time For Run Training 4

1. Early Morning Runs

Bad news for night owls!

The most common response for finding time for run training from the runners I spoke with was to run early in the morning.

Getting up before the rest of the world and carving out that specific time for running means you’re doing your workout before anything else in the day.   

If you are determined enough to get out of bed early, then you are giving yourself a huge head start.   And starting the day off with some exercise and movement boosts your mood and energy levels for the rest of the day.

“Up and out at 5:30 and you get basically free miles before the rest of the family are out of bed, without eating into the day!” said Bill Deakin, over on our Marathon Handbook Facebook Group.

Rachel Matson agreed, telling me that “by training at that time of day it has made me feel like I haven’t missed out on ANY family time. It opens up my whole day to be available to do the other things I need to get accomplished.” 

Worried that you’ll struggled to get out of bed for an early morning run? check out my more in-depth blog The Bulletproof Guide To Early Morning Runs for more guidance on how to execute!)

2. Incorporate Running Into Existing Plans

One way to get some miles under your belt is to find opportunities to add running to your existing plans.

Need to go to the store for a few things?  Run instead of taking the car.

Can you switch up your commute so you run instead?

Any short journey or errand can potentially turn into a way to get your run training in.

It may mean that you’re not exactly following the mileage of a training plan, but sometime you have to accept that getting any form of running in is better than none.

James Grieveson Hickie is a big proponent of adding running to other parts of life, including travel: “On holiday? Take your things and go running to explore. Invest in a lightweight backpack to carry a change of clothes, and a micro fibre towel to save room.”

3. Treadmills = Reliable

(Almost) everyone finds treadmills boring.

But they can be your secret weapon in guaranteeing you get your run workout in.

Having a treadmill either at home or at a nearby gym guarantees that whenever you have that free gap in your schedule, you can take advantage of it and get your necessary miles in.

Treadmills are there no matter what time of day it is, or what the weather is like outside.  

Accepting they are a useful tool can help you see the positives of stepping on the old hamster wheel every day!

4. Commit to  Runs In Your Schedule or Planner

Sometimes, it’s worth reflecting on the value you put on your running and health.

This can help us realise how important it is to prioritise it – and the best way to do this is to add it to your calendar or planner.

Lucy Georges says “program your training sessions in your diary just like other appointments. The act of doing this not only reserves your time slots, but also makes you think about how training will best fit in with the rest of your commitments in a given week.”

5. Follow The Plan

Meagan Carty spoke of the value of having a training plan to follow – even if you need to make adjustments to it along the way: 

“Just having a training plan helps…even if the days have to be swapped sometimes, getting to the end of the week and having everything crossed off is a big motivator to fit the trains in and around all the rest.

I know that times when I am not training specifically for a goal and so aren’t following a weekly plan it is easier to “miss” training”.

6. And Always Be Flexible

No matter how well you plan and schedule, life can easily get in the way.

Don’t be too rigid in your plans, and – who knows – an opportunity for a run may present itself!

Annie Kelsey described one such occasion:

“Today we had an overbooked schedule and I didn’t think I would get in a run. Found out the parent didn’t have to stay for a birthday party and the party rental place happened to be near a trail. I dropped off my kid and had 90 minutes to get in a run! You do what you can (often times on short notice) when kids are always on the go!“

No matter how well you plan and schedule, life can easily get in the way.

Suddenly you realise you’re double-booked, or the babysitter cancels on you, or your spouse falls ill.

Sometimes you can find new opportunities, other times you simply have to sacrifice your planned run.

Part of life is being flexible and not getting frustrated at such occasions – it’s easy to feel cheated when your personal pursuit get sidelined, but use it as an opportunity to plan better and look for creative, new solutions to continue your running!

Balancing Run Time With Family (7 -10)

Those of us with family commitments – especially if they include young kids – have their work cut out for them to find time for run training.

Here’s what our community of runners advised:

7. Train When It Doesn’t Affect The Family

The quickest way to make your running unpopular is to ask everyone else to change their schedule so you can go for a run.

While you know the value of the time you spend running, others will often quickly start to resent it if it becomes disruptive to family time.

Therefore it’s important to incorporate training into your family life.

How?

Early morning runs, as we’ve discussed, are great for this – you’re running while everyone else is still in bed, so they don’t mind you being gone.

In fact, they will probably appreciate the effort you’ve made to work around them, and notice your improved mood during the rest of the day.

Every family has different schedules, however. “For me,” said runner Stephen Wiseman,  “that means day time mostly, when wife works and kids at school. Everybody will have a different ‘best’ time.”

8. Respect That Your Family May Not Love Running As Much As You Do

A side tip from Stephen is to be conscious not to make running your dominant topic of conversation over the family dinner table. 

“Remember not to bore the family with your tedious running updates. Keep them sweet about your passion.“

9. Share Why Running Is Important To You

“I clearly let my family know that training is important to me“, explains Aaron Pettis “and sometimes it will result in Dad not being able to take them to a friends house or other engagement exactly when they’d like to go. It’s good for my kids to know that they sometimes have to sacrifice for the adults in their lives since we sacrifice so much for them so much of the other times.”

Neil McCallum echoed this, and warned against trying to sneak in a quick run: “The more I am open with my family about where I am in my training and when I need to focus, the more understanding and accommodating that they are. When I try and “squeeze in a quick workout”, it never works out. Always backfires.”

10. Work With Your Partner To Schedule Your Run Time

When in the midst of childcare commitments, sometimes your only hope of getting some alone time to go running is to get your partner onboard.

It may be that they are immediately happy to look after the rugrats and let you out to run for an hour or two, but sometimes they need some extra convincing. 

Make it reciprocal by finding ways you can give them some relief to do what they love – whether it’s a workout or watching that Netflix comedy they don’t want the kids to see.

Kelsie Schonberger weighed in on the pros and cons of this approach: “right now I either squeeze in a run during my husband’s lunch (so he can watch the kids) or when he gets home from work (which I hate because I feel like I never see him).“

Hopefully you’ve found some gems in here to help you fit in your run training with life – family or otherwise!

What have I missed out, or what strategies do you use to balance your time commitments with training ?

Let me know below!

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Ultramarathon Training Runs Explained

Training for an ultramarathon requires a totally different training modality to shorter races like half-marathons and marathons.

Once you get into races that are 50km, 100km, or 100 miles long, your focus has to change.

Instead of training for one concentrated burst, you have to train your body to be an endurance monster. You should prioritise building endurance over building speed – successful ultramarathons are not about being the hare, but the tortoise.

Steady, conservative, and consistent.

This means building up a solid running base, then getting used to running for several hours at a time – all while avoiding injury. 

Only once you get comfortable at ultra-distances should you begin to focus on pace.

In this post, we’ll look at ultra-marathon training for three different profiles: Beginner, Improver, and Advanced.

Your training will be dictated by the length of your race, your current fitness levels, and your goals. 

Remember that every ultra runner is only as good as their training plan – check out my ultramarathon training plans here, they’re free to access, download and customise.

Ultramarathon Training Runs Explained 5

Ultramarathon Training: Long Runs

Long runs are where you build endurance, plain and simple.

They are where you work on both aerobic ability and muscular endurance. 

They also allow you to get used to running long distances – you get experience working on your pacing, your fuelling and hydration strategies, and also the mindset of running for hours on end.

A typical ultramarathon training plan will feature a weekly long run, gradually increasing in distance.

Long Run Pace

If you are a Beginner or Improver ultra-runner, your Long Run pace should be slow and steady. I’d encourage you to not even track your running speed – instead just get those miles in.

Ultramarathon training is all about getting you used to spending hours and hours on your feet, and that’s what the Long Run is all about.

If you do have any specific pace ambitions, I’ll discuss how to implement them into your shorter training runs – just don’t try and run your long run at your target race pace.

This is a common mistake amongst distance runners . . . it means you’re not training for endurance effectively, and often doesn’t do much for your pace either. It also increases your risk of injury, burnout, and fatigue.

Advanced ultra-runners can and should track their Long Run pace. Once you’ve got several ultra-distance events under your belt, your body will have adapted such that you can usually safely do Long Runs at a more challenging pace.

How Long Should My Long Runs Be?

A perennial topic of discussion for ultra-marathon runners is how long your long runs should be.

In shorter distance events, such as marathons, it’s common for your long runs to max out at around 75% of your race-day distance. However this approach is untenable once you get into ultramarathons.

For Beginners and Improvers, most running coaches agree that there is little benefit in running more than 30 miles. Once you cross the 30 mile mark (or say 5 to 7 hours on your feet), things get a little harder to recover from. There’s little incremental gain to be had, and you’ll encounter more and more signs of over-training; stubborn minor complaints, fatigue and lack of energy, delayed recovery time.

Back-to-back running days are an effective method of piling on the mileage without overdoing it on the long run – try adding on a training run the day after a long run.  Your legs will be stiff and tired, but will soon loosen up. It’s a way of training your body to run on tired legs which is popular with ultra-runners.

Advanced ultra-runners often look to supplement their training with other races- running a 50 miler while in training for a 100k, for example.

How Quickly Can I Ramp Up My Long Runs?

Assuming that you’re coming to ultra-running with a solid running base, you can apply the 10% rule – which says your total mileage shouldn’t increase by more than 10% each week. It’s meant as a rough guide, but it will give you some structure and keep you from overtraining.

A note on step-back weeks: every 3-5 weeks you should run a shorter long run, say 75% of the previous week’s distance.  These ‘step-back’ weeks allow your body a short reprieve, during which time it can recuperate a little and consolidate the gains you’ve made in the prior weeks.

Ultramarathon Training: Regular Training Runs

A training run is a short-ish run (4 to 10 miles) done two or three times per week.

The purpose of these runs is to add to your weekly mileage, have your body continually get used to running, recover from speed work/long runs, and (potentially) work on your pace.

These runs are handy for squeezing in quickly in the morning or after work – they’re the bread-and-butter miles of any good training plan.

Training Run Pace

Training runs have no hard-and-fast rules about pace.  They often are performed as recovery runs after a long run or speedwork day, so don’t be too uptight about maintaining a specific pace during every training run.

Generally, you should look to run a pace which is sustainable, but slightly challenging.

Beginners should do their training runs at a pace they feel comfortable with.

Improvers, especially those with a target finishing time in mind, should generally look to run their training runs at their target race pace.   This gets your body used to running at this pace.

Advanced runners should also be doing their training runs at their target race pace.

Training Run Length

Your Training Runs will typically vary in length between 4 and 10 miles, depending how deep into your ultramarathon training you are.

Even if you’re in a high mileage week, it can be useful to slot in a short 5 mile recovery run after your long run day.

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Ultramarathon Training: Speed Work

Alright, first off, a word about speed work.

You don’t need to do any speed work in order to sufficiently train for an ultramarathon.

This is especially true for Beginner ultra runners; your entire focus should be about endurance (building time on your feet).   If you try to introduce speed to your training you’re increasing the risk of injury and fatigue.  You really want to have a pretty solid ultra-running base before you start to even think about speed work.

For Improver ultra-runners, you may wish to introduce one speed session per week. These sessions help to improve your running economy (i.e. your personal ‘miles to the gallon), will increase you base running speed, and can be fun to mix up your training.

Advanced ultra-runners, especially those with a time goal for their event, should incorporate speed work into their plan. I generally recommend no more than one speed work session per week; any more and you will struggle to recover fully and therefore not realise the gains effectively.

Let’s look at the different types of speed work, and how to implement them:

Intervals

Interval training is a simple and fun form of speed work. 

Run fast for a few hundred metres, then run slow for a few hundred metres. Repeat.

How long should your intervals be?

Aim for 800m – run 800m fast, then 800m slow. 

Start off with 3 repeats of this routine, and then over the weeks gradually build to a maximum of 8-10 repeats.

‘Fast’ pace intervals should be done at a near-unsustainable pace – push yourself to keep the tempo up during those 800m.

‘Slow’ pace intervals should be done at an easy, forgiving pace – try to keep running or jogging, but don’t worry about speed!

Fartleks

‘Fartlek’ actually means ‘Speed Play’ in Swedish, and this is basically what you’re doing.  

Fartleks are like a free-form version of intervals – you run fast for a bit, then take it easy for a bit. Essentially you mix it up in order to vary your heart rate and training intensity.

If you’re a trail runner, you’re probably already doing some form of Fartlek training in your regular runs – as the hills and climbs of the trail vary, so does your intensity.

I don’t prescribe Fartleks too much, as it is difficult to define or measure the intensity level of the run.

However, if it sounds like fun to you, go for it!

Hill Repeats

Hill repeats are a speed exercise I normally reserve for Advanced ultra-runners, simply because of the strain they put on your body. They take longer to recover from and have a higher risk of injury. They are, however, awesome at strengthening your legs and boosting your endurance.

How to perform hill repeats?

Find a hill or section of a hill that takes 45-60 seconds to climb; it doesn’t have to be too steep, just a gradient that is going to challenge you.

Starting at the bottom, go hard and push yourself up to the top of the hill – try to keep a running gait throughout. 

At the top, turn around and very slowly saunter back down. At the bottom, pause and collect yourself before repeating.

Try to do this 8-10 times on your first session.

As you improve, you’ll find you can reduce the pause between hill repeats.

Ultramarathon Cross Training

Just as important as any run workout is your cross-training – that’s why all of my training plans include at least one cross-training session per week as standard.

‘Cross training’ means any form of complementary exercise which doesn’t involve running. It is a huge field, so I’ll walk you through my recommendations.

The most effective forms of cross training are those which directly complement and improve your running performance.

Gym Work / Strength Training

Strength training is my favourite type of cross training.   The reason is that it makes you a more powerful runner and can strengthen the areas typically weakened by long distance running, cutting down your risk of injury.

Whether you’re going to the gym, doing circuit classes, or simply some body weight exercises at home, including one strength training day per week will pay off dividends come race day.

I focus on exercises which target the lower body, the core, or which work out the full body.

Examples include:

  • squats (can be bodyweight only)
  • push-ups
  • deadlifts
  • hip mobility stretches
  • lower body resistance band work
  • pull-ups

Yoga and Pilates

Yoga and pilates are awesome forms of cross-training, simply because they target the muscular imbalances caused by running, and focus on flexibility.

Running is a pretty unilateral movement, which leads to some muscles becoming strong while others are neglected and weaken. This creates an imbalance in your kinetic chain, which often leads to injuries such as Runner’s Knee or hip problems. 

Yoga and Pilates are both awesome at reducing this risk!

Swimming

Swimming is a good form of cross-training – it’s very low-impact, you stretch out naturally as you swim, and the gentle water pressure can be relaxing for your body.

It’s also an awesome form of cardio. 

You can choose to use swimming as a form of cross-training (I recommend throwing in some breast stroke – those frog kicks really open up your hips!) or for relaxing and recovering on a rest day.

Cycling

Many runners are also avid cyclists, so like to jump on the bike on cross-training day.  Cycling can help improve your running economy, but is unlikely to decrease your risk of injury – so unless you’re already into bikes, I would recommend picking another form of cross training. 

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Cold Weather Running Guide + Winter Gear Recommendations!

In this post, I’m going to explore cold weather running; including the effects that cold, wintery conditions have on your body, how to mitigate against them, and how to properly prepare and dress yourself for run training in cold weather!

Just because the weather turns colder doesn’t mean your run training should suddenly stop as you seek the warmth of the sofa.

Whether you’re actively training for an event, or just in maintenance mode between race seasons, there comes a time when we all need to get the miles in.

Regardless of what the weather is like outside.

As the temperatures drop, the effects on our body – and how we should prepare – change too.

Let’s look at what happens to us physiologically as we run in cold weather, what the effects on the respiratory system are, and what precautions you should take – including some gear recommendations!

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How Cold Weather Running Affects Your Muscles

If you jump outside into cold weather to begin running, the low temperature and associated low air pressure can cause your joint tissue to expand. 
Secondly, the invasive feeling of cold weather can often cause us to contract our muscles (bunching our shoulders, for example).  These two factors can lead to restricted movement while running, and soreness after your run.

You can mitigate these effects by doing a brisk warm-up before heading out into the cold – either some dynamic stretches or light cardio work to get your blood flowing and warm up those muscles.

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Running In Cold Air Can Cause Breathing Problems

It’s common to experience some respiratory issues when running in cold weather – especially if it’s a relatively sudden change of conditions for your body.  
Restricted breathing, a dry throat, and tight or burning lungs are some of the unpleasant sensations brought on by running in cold, dry weather.

When you run, you are breathing faster and deeper than normal, so these effects suddenly materialize.

You can mitigate these effects during cold weather running by wearing a scarf or buff over your nose and mouth.

This traps some humidity and heat, which means the air you’re inhaling is not so cold or dry. Another method of mitigating breathing problems is to focus on breathing through your nose.

This warms up the cold air more than breathing through your mouth does – the only problem is, of course, that breathing only through your nose can be quite challenging when running!

Finally, I recommend dialling back your intensity if you want to avoid cold-weather breathing issues – at least for the first 10 minutes of your run.

This will allow your respiratory system to warm up somewhat, reducing the effects of the cold air.

How Cold Weather Can Improve Your Running Performance

Despite it being harder to persuade yourself to leave your house in cold weather, you may be surprised to learn that the colder air can actually improve your running performance.

What?  When?

How?

It all comes down to temperature regulation.

Running builds up heat in your active muscles, which dissipates to the rest of your body. Your body then has to work to cool itself down, using some energy while it does so.

Running in cooler conditions means that the environment keeps you cooler anyway, so your body has to expend less energy on the process of thermoregulation. This leaves more energy available for your running efforts – meaning you will typically perform better in a cooler environment, as opposed to a warmer one.

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Cold Weather Running Skin Protection

Very cold, blustery conditions can wreak havoc on exposed skin.

When at home in the Scottish winter, I tend to put a small amount of Vaseline or Bodyglide on my lips, cheeks, and nose to fend off potential cracked skin or frostbite.  You can also run with a buff covering your lower face, or a face mask, to mitigate the effects of gusts of wind.

I also never leave home without some gloves – see below.

Cold Weather Running Safety Tips

Cold weather often brings hazardous running conditions with it – along with the reduced temperatures, you might experience snow, ice, rain, or sleet. 
Beware of icy patches underfoot, and check the weather forecast before you leave home.

By using an app like Strava Beacon you can share your live location with a friend or family member, in case you need to be picked up.

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Cold Weather Running Gear

Cold conditions require running gear designed to keep you protected.
At least two layers are necessary; the layer closest to your skin should be moisture-wicking, to keep sweat from accumulating and cooling you down.

Next, you want to wear an insulating layer to keep the heat in. In particularly cold or wintery environments, an outer shell is important to isolate you from the harsh elements.
Most heat is lost through your head, so don’t leave home without a hat – it will help maintain your body temperature.

Cold Weather Gear – Gloves

Some cold-weather gloves are highly recommended – running with cold and numb hands can be painful, and easily lead to cracked skin if not protected.

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Anqier Winter Running Gloves

The Anquier Winter Gloves are perfect for runners looking for a lightweight, warming glove. They are soft inside and have a tactile outer surface, and are specifically designed for gripping and using devices such as smartphones.  

They are a great regular cold-weather running glove that will suit almost every condition!

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Zansah Reflective Touchscreen Running Gloves

These ladies gloves from Zansah have reflective strips, making you more visible – crucial for those low-light wintery days!

They also have the touchscreen functionality, meaning you don’t have to remove them to operate your smartphone or watch.

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Cold Weather Gear – Base Layers

At least two layers are necessary for running in cold weather.

A base layer is the layer closest to your skin and should be moisture-wicking, to keep sweat from accumulating and cooling you down.

Next, you want to wear an insulating layer to keep the heat in. In particularly cold or wintery environments, an outer shell is important to isolate you from the harsh elements.

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MERIWOOL Men’s Merino Shirt Base Layer

The MERIWOOL base layer is a great choice for men looking for winter running gear.

It is made from 100% merino wool – which means it’s breathable and efficiently wicks away sweat before it becomes an issue.

Other runners have testified that Meriwool’s products are super comfortable and relatively affordable when compared to other merino base layers of similar quality.

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MERIWOOL Women’s Merino Thermal Shirt Base Layer

The MERIWOOL base layer also comes in a women’s model, in three different colours.

They are made from 100% merino wool – which means it’s breathable and efficiently wicks away sweat before it becomes an issue.

The MERIWOOL range have a reputation for feeling so comfy, and being much softer than other base layers in their price range.

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MERIWOOL Men’s Merino Thermal Pants Base Layer

Continuing the MERIWOOL range, their men’s pants are made from the same 100% merino wool as their shirts.

Their all-natural composition means they are super soft on your skin. 

They also adapt to your environment – they’ll keep you warm when you need it, and wick away sweat as you begin to heat up – all designed to keep you comfortable.

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MERIWOOL Women’s Merino Thermal Pants Base Layer

MERIWOOL’s women’s base layers are all about comfort – the all-natural 100% merino wool means they are soft on your skin with no itch, while their sweat-wicking and odor-resistant properties keep you comfortable and smiling in the cold weather.

Don’t leave home without a proper base layer in cold conditions!

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Cold Weather Gear – Hats and Scarfs

Most heat is lost through your head, so don’t leave home without a hat – it will help maintain your body temperature.

Furthermore, we’ve already discussed how cold air can negatively affect your respiratory system – therefore we’ve picked out the best scarves and buffs to keep you well wrapped!

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Minus33 Merino Beanie

Keep your noggin warm with this 100% merino, lightweight beanie.

It’s all-natural properties help with wicking sweat away from your body, while not becoming smelly (odour resistant).

With a one-size-fits-all design and over a dozen colours to choose from, you’ve no excuse for letting your head get cold while running this winter.

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BUFF Lightweight Scarf / Headwrap, 100% Merino Wool

Buffs are the ultimate scarf for runners – their thin, closed design means no trailing ends or excess weight being carried.

This model is – like most of our recommendations – made from 100% merino wool, our favourite material for cold weather running.

It keeps you warm and wicks away moisture, and will help protect your throat and respiratory system as you run – what more could you need.

Comes in a variety of colours.

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