Is the Long Run Really That Important?
There’s a widespread belief in the running world that the weekly long run is the cornerstone of training. While long runs definitely have their place, the notion that they’re the most crucial part of your training week isn’t entirely accurate. For many runners, other workouts—like threshold sessions, strength work, or power development (like hill sprints)—often deliver greater benefits, especially if you’re chasing performance improvements.
Where Did the 25% Rule for Long Runs Come From?
You might’ve heard the “25% rule,” suggesting your long run should be about 25% of your weekly mileage. This originated from Mark Wetmore, a successful coach at the University of Colorado. However, it isn’t based on rigorous scientific data. People naturally gravitate toward simple rules of thumb—like the popular “10% rule,” advising against increasing weekly mileage by more than 10%—because these rules provide easy-to-follow guidelines. Yet these simplified guidelines don’t always translate effectively across different runners or mileage ranges.
Jack Daniels offers a smarter approach. Instead of gradually increasing mileage every single week, Daniels recommends maintaining your current mileage for three to four weeks at a time. This allows your body ample time to fully adapt to the training load before incrementally stepping it up. It’s a safer, more sustainable way of building mileage.
The Actual Benefits of Long Runs
Long runs serve valuable purposes. They’re essential for practicing mental endurance and getting comfortable with extended physical exertion. Marathons and ultras demand mental toughness, and regular long runs help develop that resilience. Crucially, they offer the opportunity to practice and refine fueling strategies—something that becomes increasingly important as you move past two, three, and four hours. Successfully fueling at two hours into a run is vastly different from doing so at three or four hours; mastering this strategy can make or break your race.
Long runs are also practical for accumulating mileage if your weekdays are busy with work, family, or other obligations.
But Do You Really Need Weekly Long Runs?
Not necessarily. If you’re focused on improving performance, evenly spreading mileage throughout the week can be more beneficial and safer than placing excessive emphasis on one long run. Instead of relying heavily on a single long run, gradually add just 5-10 minutes to your daily runs. This micro-dosing strategy, combined with staying at each new volume level for several weeks, significantly boosts fitness without risking injury or overwhelming fatigue.
Signs That Long Runs Might Be Hurting Your Performance
Long runs aren’t always beneficial and can sometimes hold you back. Look out for injuries occurring right after your long runs, consistent fatigue, or difficulty hitting race pace—even during shorter efforts. These are clear signs you might need to reconsider your approach and possibly restructure your weekly training to better support your goals.
Rethinking the Long Run for Shorter Races
If your primary races are shorter, like 5Ks and 10Ks, your training time might be better spent on sessions that enhance speed and power. For these athletes, long runs every third or fourth weekend might be enough. On the other weekends, consider alternative workouts:
- Hill workouts: Longer hill repeats combined with short, explosive hill sprints.
- Speed-focused intervals: Shorter, faster efforts to build leg turnover.
- Strength and conditioning: An easy run followed by strides and focused gym time can greatly enhance performance by building power and injury resilience.
These alternatives offer a more specific stimulus for improving your race-day performance, helping you run faster and stronger.
Why Traditional Long Runs Might Limit Your Performance
I’ve coached numerous marathoners who’ve dramatically improved their performances by moving away from traditional slow, unspecific long runs—often two to three minutes per mile slower than their actual race pace. This type of running is valuable for general aerobic fitness, but it isn’t specific enough to prepare athletes effectively for race conditions. By introducing structured threshold sessions, marathon-specific pace workouts, and strategic fueling practice within long runs, we’ve seen huge breakthroughs. Many runners who had plateaued for years achieved marathon PRs of 30 minutes to an hour. This targeted approach better mirrors the demands of racing, reduces injury risk, and prevents chronic fatigue.
Finding Joy in the Long Run
An important consideration when evaluating your long runs is simply how much you enjoy them. Weekend long runs often serve as valuable social and community experiences, providing opportunities to run with friends, discover new trails, and enjoy relaxed conversations. For many runners, this cultural aspect greatly enhances their overall training experience. Even if it’s not the most optimal strategy for race performance, preserving the enjoyment and social connection that comes from group long runs can keep your running fresh, exciting, and fulfilling. Balancing optimal performance training with personal enjoyment is essential for long-term success and happiness in running.
Questions to Help You Reevaluate Your Training
Ask yourself:
- What’s my current race goal, and how far away is race day?
- Are long runs currently supporting or hurting my progress?
- Could I benefit more from distributing mileage evenly or incorporating specific workouts?
- Do my long runs still bring me joy, or are they becoming a chore?
Reflecting honestly on these questions can help you understand whether your current approach is effective or if it’s time to reconsider your weekly mileage structure. Remember, your training should always work for you—not the other way around.
