It doesn’t matter if you’re training for a 5k, triathlon, or ultramarathon – the long run is one of your most important workouts of the week. In my toolbox, it sits along side tempo runs and hill repeats. And is my favorite time of the week.
The long runs boosts your aerobic capacity and allows you to run faster for longer. It helps you become more efficient, creates more mitochondria in your muscles, and strengthens your cardiovascular system.
For all new runners, the biggest limiting factor for their performance is a lack of endurance. As soon as you’re ready, start incorporating one longer run into your training week and you’ll see positive results in a matter of weeks.
I said it is my favorite part of the week. It best reflects your future performance in a 5k or 10k or a marathon. You need to tailor your route to also reflect your race experience. Though that is not essential. It simply is best to do a long run. You will see the benefits in your running in matter of a few weeks.
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