Marathon training long run

How long is a long run for marathon training?

Many marathoners consider going farther than the conventional 20- mile long run, which most training plans recommend as the longest run before a marathon. But it’s actually rare to find a training plan out there that goes too far beyond that distance.

What’s the longest training run for a marathon?

Faster runners, though, can cover a lot more distance in 3.5 hours. This is where your goal time comes into play: If the average marathon finisher runs a 10 -minute mile, their longest run should be 21 miles.

Should I run more than 20 miles when training for a marathon?

There is a lot of debate about this issue. But most running experts tell recreational marathoners that it’s not a good idea to run more than 20 miles at one time during training . Running that distance takes a toll on your body. You’ll need a long recovery period, and you run a high risk of getting injured.

Can you run a marathon without running 20 miles?

You can run a good marathon without logging 20 – mile training runs . In short, there is no definitive minimum distance that every runner must cover in training before running a marathon .

What is a decent marathon time?

Across the board, most people finish a marathon in 4 to 5 hours, with an average mile time of 9 to 11.5 minutes. A finishing time that’s under 4 hours is a real accomplishment for everyone other than elite runners, who can finish in around 2 hours.

When should your longest run be before a marathon?

Most runners find that running their longest long run 3-5 weeks before the marathon is best. Necessarily, the pace is slow. This type of super long run isn’t about speed. It’s about time on your feet so make sure to run within the long run pace range (and often toward the slower end) and just let the time roll by.

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How many times should you run 20 miles before a marathon?

The distance of 20 miles is an arbitrary number that became popular for its roundness. Focus instead should be on “time on feet” with a training plan consisting of 3-6 runs of up to 3 hours long . Depending on the runner’s pace, this approach allows multiple long runs of 16 miles or more.

How long is a long run?

The long run is generally anything from 5 to 25 miles and sometimes beyond. Typically if you are training for a marathon your long run may be up to 20 miles. If you’re training for a half it may be 10 miles, and 5 miles for a 10k. In most cases, you build your distance week by week.

Can I train for a marathon running 3 days a week?

A 3 day running week will make running easier and more accessible to many potential runners and marathoners. It will also limit overtraining and burnout. With several days of cross- training it should cut your injury risk substantially. This may lead to faster race times .

Do runners stop during a marathon?

On every long run, you should take a one- to two-minute walk break every two to eight minutes. Experienced marathoners will recover much faster from their long runs when they take one-minute walk breaks at least every eight minutes.

Is 40 miles a week enough for marathon training?

Meaning that in the first few weeks , just going 10 miles a day every other day, will be a good START until you can do MORE. Eventually, you need to be getting in a 20 mile run about once a week . If done wisely, 40 miles per week might be on the lower end of enough to get you trained well- enough to finish a marathon .

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Should you run 26 miles before marathon?

Running a marathon requires that you train smart, since running 26.2 miles is a huge stress on the body. While you can run up to or even over 13 miles in half marathon training, you do not want to run up to or over 26 miles in marathon training, especially if you are training for your first marathon .

How many miles do marathon runners run a day?

Beginning marathoners should aim to build their weekly mileage up to 50 miles over the four months leading up to race day . Three-to-five runs per week is sufficient. The vast majority of these runs should be done at a relaxed pace.

Is it OK to walk during a marathon?

A study in the Journal of Science and Medicine in Sport found that including regular walking breaks in your race can bring you to the finish line at the same pace as if you ran the entire way — while doing a lot less damage to your body. The study looked at 42 runners who trained 12 weeks for their first marathons .

Do marathon runners listen to music?

Elite runners do not listen to music in races because they need to concentrate on their own bodies and hear their competitors, and some die-hard, old-school runners follow suit. Those runners – who prefer the sound of the crowd or their own breathing over, say, “Fergalicious” – cheered the headphone ban.