🏃The Long Run: Your Weekly Superpower
Why it matters for every runner—from your first 5K to your next marathon
Whether you're training for your very first race or chasing down a new PB, there’s one session that consistently delivers the biggest return:
The Long Run.
It’s more than just mileage. It’s about showing up, staying the course, and building a foundation that supports every stride you take. Physically, it builds endurance. Mentally, it builds grit. Spiritually, it reminds you why you love this sport in the first place.
As legendary coach Bill Squires once said:
“The long run is what puts the tiger in the cat.”
Let’s break down what that really means for you—whether you’re lacing up for your first 10K or your tenth marathon.
🟢 For Beginners: Building Your Base
If you're new to running, the idea of a “long run” might feel intimidating. But here’s the truth:
It’s not about speed or distance—it’s about progress.
🧱 Why It Matters:
- Builds aerobic fitness – You’re teaching your body to use oxygen more efficiently.
- Teaches patience and pacing – Running longer at a conversational pace helps avoid burnout.
- Grows mental toughness – Each week, you’ll look back and think, “I never thought I could do that!”
🚀 How to Do It:
- Add one long run each week (ideally after a rest day).
- Keep it slow—aim for a pace where you can comfortably talk.
- Increase distance gradually (no more than 10% per week).
- Walk breaks are 100% okay.
🧠 Beginner Tip:
Think of the long run as a confidence builder. It’s where your belief in yourself grows—step by step, week by week.
🔵 For Experienced Runners: Sharpening the Sword
If you’ve been running for a while, you already know the long run is non-negotiable. But how you approach it can evolve depending on your goals.
🔥 Why It Still Matters:
- Extends aerobic capacity – Even advanced runners benefit from longer, slower sessions that push the aerobic ceiling.
- Builds fatigue resistance – Teaches your body to perform well when tired (crucial for race day).
- Perfect for fueling practice – Long runs are your race simulation labs.
- Mental rehearsal – Long runs prepare your mind for discomfort, boredom, and breakthrough.
🎯 Pro Tips:
- Vary the structure: some long runs should be easy, others can include sections at marathon pace or progression finishes.
- Practice race-day fueling: gels, hydration, and timing.
- Respect recovery: prioritise sleep, post-run nutrition, and mobility.
🧠 Experienced Tip:
Treat the long run not just as a workout—but as a masterclass in endurance. It’s where you rehearse your mindset, your strategy, and your grit.
🏁 One Run to Rule Them All
There’s a reason nearly every successful training plan—from 5K to marathon—includes the long run. It’s the one session that builds everything else: strength, endurance, mental resilience, and self-belief.
And whether your “long” is 5km or 35km, the power is in the process.
So this week, when you lace up for your long run, remember:
You're not just running further.
You’re becoming stronger.
You’re becoming a better runner.
You’re becoming you.
Let’s go long. Let’s go strong.
Need a plan to make your long runs work for you?
👉 Check out our coaching plans or join the RhodesRunner RunTeam to get personalised training across the most popular distances.