Long runs (often referred to as “base” runs) are my foundation of fitness. I base all training off of my ability to do long, slow miles. Now, what is long and what is slow? They both depend on you.
The distance of your long run depends on your own goals. If you’re just looking to run to run, without any specific goals and/or races in mind, this just may mean how far you decide you want to go and how much time you want to invest. If you’re into racing 5k’s, I suggest building up to a long run of 8 or 10 miles on average once every couple of weeks. People focusing on a 10k may want to build up to a 12-14 mile long run, and those looking to do a marathon may want to be able to run 24-27 miles to give them the confidence to run their race. It’s really up to you, but I tend to lean toward going longer than necessary without overdoing it.
How slow should you do your long runs? From my experience, there is no such thing as “too slow”. I’d advise at least 2 minutes (or slower!) per mile of your goal race pace of whatever distance. You should benefit from the long time on your feet and legs while giving your body decently easy to moderate (aerobic) cardio. All runs don’t need to be fast–enjoy your long runs!
How to build your long run? Slowly but surely–Take whatever your current long run of the week is and just add a single mile every week or two (or more!) until you are up to as far as you’d like to go. If a new mileage goes terribly, don’t be afraid to repeat that distance again or even drop back down a mile or two for your next long run and increase again only once you are decently comfortable.
Always keep it fun–find a buddy or two to do them with you and make a social event out of it!
Afterward, don’t forget to treat your body right with nutritious food, lots of fluid, some easy stretching, perhaps some icing, and plenty of sleep!
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