Long Runs
So when should you run based on miles?
If you're training for a marathon or half marathon, there are times you should train at race pace. For example, the half marathon runner might do two miles to warm-up, four to six miles at half marathon pace, then one mile to cool down. If this workout falls on a weekday—which it would for all of my clients—you need to figure out how early you need to get up so you won't be rushed, or worse, have to cut the workout short.
For marathon training, runners should incorporate very long runs—18-, 20- and even 22-mile runs—into their preparation. When you run these distances in training, even if you aren't running at marathon pace, the thought of running 26.2 miles on race day is less intimidating.
Some coaches assign a run of the same duration their client hopes to race. For example, if you hope to run a 3:30 marathon, you would do one long run of 3:30 in your training cycle. This approach can help, but I believe there's a great psychological benefit to execute an 18-, 20- or 22-mile run during your training. Running a certain number of miles gives you a great sense of accomplishment, while a minute-based workout can mean negotiated miles.
A distance-based long run isn't just for half marathon and marathon training. If you're running a 5K and you're able to knock out seven miles, it's a great feeling to know you can run twice the distance you're going to race. The same can be said for a 10K and a 12- or 13-mile run.
Taking all of the above into consideration, I firmly believe minutes are the best benchmark for most of your running, while miles should be used for long runs and race-pace workouts.
Related Articles:
- How To Create Your Own Training Plan
- 8 Week Half Marathon Training Plan
- 7 Expert Tips to Finally Reach Your Running Goals
Connect with us on Twitter, Facebook, Instagram or Pinterest for more tips, recipes and ideas to fuel your ACTIVE life.
Find your next race.
- 2
- of
- 2
About the Author
Get ACTIVE on the Go
Couch to 5K®
The best way to get new runners off the couch and across the finish line of their first 5K.
Available for iOS | Android
Discuss This Article