| What it is | Longest run of the week |
| Pace | Easy, conversational |
| Builds | Aerobic endurance; time on feet |
| Approach | Increase gradually over weeks |
The long run is the single longest run of a training week, run at an easy, conversational pace to build aerobic endurance, strengthen muscles and connective tissue, and accustom the body and mind to extended time on feet. It’s the cornerstone workout for distance and trail runners, gradually increased over weeks and central to marathon and ultra preparation.
Build the base
Run it in easy zone 2; it’s the heart of ultrarunning training, scaled back during the taper.
Frequently asked questions
What is a long run?
A long run is the longest training run of your week, done at an easy, sustainable pace. Its purpose is to build aerobic endurance and durability — strengthening your heart, muscles, tendons, and energy systems and getting your body and mind used to spending extended time running, which is essential for racing longer distances.
How fast should a long run be?
Easy — generally a conversational pace where you could talk in full sentences, often in aerobic 'zone 2.' Going too fast turns it into a hard workout and compromises recovery; keeping it easy builds the aerobic base efficiently. On trails, effort matters more than pace, so slow down (or power hike) on climbs to keep the effort easy.
How long should your long run be?
It depends on your goal and current fitness. Build it gradually — many follow guidance like increasing weekly long-run distance modestly and not letting it become an overly large share of weekly volume. Ultrarunners may do back-to-back long runs on weekends to simulate fatigue, while beginners start with a long run only modestly longer than their other runs.
Sources
- Endurance training — American Council on Exercise
- Long runs for trails — American Trail Running Association