What it is, what is does, and why YOU should do it!
The weekly #longrun is a staple of every training plan & philosophy because of ALL the benefits it imparts for runners of all abilities, experience levels, and goals.
WHAT IT IS
➤Your longest run of the week
➤Between 1-3 hours long AND/OR 20-30% of your weekly mileage (for most runners, there's no need to run for more than 3 hours or for longer than 22 miles, unless you are training for an ultramarathon)
WHAT IT DOES
➤Increases capillary & mitochondrial density
➤Strengthens your heart & lungs
➤Improves mental toughness & resilience
➤Trains your body to burn fat for fuel
➤Allows you to test race-day equipment over distance
➤Makes you a faster, more efficient runner!
HOW TO DO IT
➤Do only ONE long run per week
➤Keep it on the SLOW side; get the benefits by staying in your easy or aerobic zone (unless your training plan says otherwise)
➤Stay hydrated (incl. electrolytes!) for the entirety of the run
➤Remember to RECOVER! Rehydrating and eating a protein-focused meal soon after will help your body recover!