Top 5 Marathon Training Long Runs
Here we are detailing our top 5 long run workouts for marathon training. The marathon distance requires aerobic endurance, mental toughness, solid race pace mechanics, and logging lots of long runs. These different types of long runs will help provide the variety, intensity, and consistency you need to hit your next big PR.
Whether this is your first time running a marathon or you are going for a new PR, we’ve got you covered with 5 hacks for getting more out of your long run and ultimately improving your marathon time. The long run is an important part of any marathon training plan and here we are going to share our favorite long run workouts to help you improve your marathon time. From consistent long runs to Jack Daniels-style long run workouts, to relaxed runs over your goal time, we have detailed five different ways to change up your long runs to prepare your for the mental and physical rigors of the full marathon and help you reach that new PR.
1. 16 Weeks of 16 Mile Long Runs
This is the bread and butter of marathon training. The more of these you do, the higher chance you'll have of finishing strong and hitting your goal time. The goal is to do these as frequently as you can without sacrificing the quality of midweek workouts or increasing your injury risk. It'll be different for everyone, and it may take a few blocks to find the right balance between volume and intensity. Once you've built up strength, you should use these runs to get large chunks of marathon pace under your belt. When sequenced properly, you should be running long marathon pace tempos (8+ miles) in these runs starting 12 weeks out. When you start doing these long runs, you will want to pick a shoe that is comfortable and protective. Some great options would be a max cushion comfort cruiser like the Mizuno Neo Vista 2 or a protective daily trainer like the Salomon Aero Glide 3.
Mizuno Neo Vista 2
Salomon Aero Glide 3
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2. Relaxed Long Run Over Goal Time
The idea here is that you run a long run that time-wise is longer than the marathon time you are going for. For example, if you are going for a 3:20 marathon, you would run a long run that is 3 hours and 30 minutes long. You can do this run as relaxed as needed. This type of workout builds endurance and mental stamina for the monotonous grind and stress of running for the full 26.2 miles. It also helps prepare your body for being on foot for this length of time add creates a different type of intensity or stimulus, allowing your body to adapt and for you to become fitter. Since this will be one of the longest training runs you do, it is wise to pick a shoe that can stand up to a long time on feet, such as the Nike Vomero Premium or ASICS Gel Nimbus 27.
Nike Vomero Premium
Asics Gel-Nimbus 27
3. 4 x 2 Miles at Marathon Pace
Once you get comfortable with longer long runs, it is a good idea to treat the long run as a race simulator by adding in some miles at marathon pace. After mileage, the second most important thing in marathon training is running miles at race pace. After a warm-up, run 4 x 2 miles at marathon pace. This type of run helps you become more efficient and comfortable running at your goal pace and you can adjust the amount of rest in between each rep as needed. This is also a great opportunity to try out different marathon race day shoes to see which one works best for you. Some hobby jogger favorites for the marathon are the Adidas Adios Pro 4 and the ASICS Metaspeed Sky Tokyo.
Adidas Adios Pro 4
ASICS Metaspeed Sky Tokyo
4. RIP Jack Daniels: 2 x 6 Miles at Marathon Pace, 1 Mile at Threshold Pace, Unbroken
Jack Daniels is an iconic running coach whose VDOT system is widely used among both elite runners and hobby joggers. This workout is brutal. After a warm-up, you will run 2 back-to-back reps of 6 miles at marathon pace followed by 1 mile at threshold pace (about 12-15 seconds faster than marathon pace). This one is physically and mentally challenging, but if you can nail the paces, you should feel confident that you are ready for hitting your goal on race day. You'll want to pick a fast shoe for this one, such as the Puma Fast-R 3 or the ASICS Metaspeed Ray.
Puma Fast-R Nitro Elite 3
ASICS Metaspeed Ray
5. Last 6 Go: 20 Mile Long Run with Last 6 Miles at Marathon Pace
The idea with this workout is to practice running marathon goal pace for 6 miles at the end of a 20 mile long run, simulating the toughest miles of the marathon. Ideally you would run the first 14 miles at an aerobically challenging pace, building up fatigue in the legs and getting your heart rate up before finishing strong with 6 miles at race pace. By doing this, you will become more efficient and improve your running economy at goal pace so you can run strong for the final miles of the race. Two shoe recommendations for this workout would be the Mizuno Wave Rebellion Pro 3 Lo or the Brooks Hyperion Max 3.
Mizuno Wave Rebellion Pro 3 Lo
Brooks Hyperion Max 3
If you enjoyed these workout ideas, check out our training articles on our Top 5 Training Workouts for Running a Faster 5K, Top 5 Half Marathon Training Workouts, or Top 5 Marathon Training Workouts.
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