by Alistair Munro
When it comes to long runs, should you focus on covering a set distance or running for a set amount of time? Ultimately, it’s a matter of personal preference, but for slower marathoners, managing training load becomes crucial. Ultramarathoners, for example, rarely run anywhere near their race distance during training because of the sheer time it would take. The same principle applies to slower marathoners—when runs extend beyond three hours, focusing on time rather than distance can help prevent overtraining and injury.
For many of our runners who are “seasoned” in both age and experience, spending extended periods on their feet may not be the most efficient or safe way to prepare for a marathon. The risk of injury increases as we age, and our ability to recover from long runs diminishes. As such, a time-based approach can help manage fatigue, minimize the risk of injury, and ensure you’re not overloading your body.
If you’re opting for time-based long runs, here are a few things to consider:
- Prioritize speed and endurance rather than excessive distance. Focusing on these will help you complete the race faster, with less strain on your body.
- Walk-run strategies can be crucial for marathoners aiming for a finish time over 4 hours. If your longest training run is in excess of 30km, you’re already replicating the effort of the marathon. Save your peak energy for race day rather than trying to match the full distance you will be running during training.
- Long runs under 30 kilometers can still be sufficient for slower runners. If you’ll be on your feet for over 4 hours during the race, you don’t need to match that in training.
- Training load matters. Slower runners don’t need to spend more time on their feet than faster runners. Older athletes, or those carrying extra weight, experience greater mechanical stress during long runs, so it’s wise to balance this stress with recovery.
- Faster segments in long runs can mimic the fatigue of a longer race. Running part of your long run at a faster pace can simulate the intensity and challenge of race day. To get these benefits, aim to keep your long runs under 3 hours, while still producing the fatigue that simulates a longer easy run. Ensure proper recovery by avoiding consecutive weekends of long runs.
- For master runners, hitting the 80/20 rule in marathon training can be a challenge. The long run often makes up a larger percentage of weekly mileage than it does for younger runners, who can handle more frequent sessions and recover faster. If you find the long run particularly tough, consider incorporating cross-training options like cycling or using a cross trainer immediately afterward. This approach lets you build endurance without pushing your body to its limits through running alone, helping to ease strain and reduce injury risk.
By focusing on smart, time-efficient training, you can build the necessary endurance for a marathon without the fatigue of overly long sessions. This approach is especially important for seasoned runners aiming to balance performance with injury prevention.