As race day will get nearer, you’re beginning to fear in case your longest future is lengthy sufficient. Questioning if 10 miles is a future? Do you want to run greater than 20 miles? How far do you have to run earlier than a marathon or a half marathon is a vital query. Proper alongside, do you have to restrict your future to three hours!
As a longtime working coach, I spend lots of time speaking you out of doing MORE than it is best to. Which could not be what you’d count on to listen to, nevertheless it’s true. Doing extra usually mentally makes us really feel higher, however on the expense of our efficiency.
As we speak we’re going to dive in to the distances you want to full and why they’re sufficient. How far you run earlier than a half marathon or how far you run earlier than a marathon are depending on all kinds of things.
Plus we’re going to bust some myths like you possibly can’t run over 3 hours!
We’re going to deal with this query for each distances since you’ll see lots of overlap!
How Lengthy Ought to Your Longest Lengthy Run Be?
Nearly all of half marathon coaching plans for rookies will high out at 10 miles and for marathon runners 18-20 miles. Does that imply it’s the longest future it is best to do? Usually, sure.
The explanations that working coaches so usually suggest you comply with a plan from begin to end is that all of them construct in direction of peak runs barely otherwise.
I’ve in contrast the high marathon coaching plans right here.
- You may see that whereas the Hanson Technique would possibly suggest solely a 16 mile lengthy, it’s based mostly on excessive mileage and excessive depth the remainder of the week. You run that future at aim tempo on drained legs.
- In the meantime a Strolling Marathon Coaching Plan might deal with a protracted stroll day of 4-5 hours reasonably than a particular distance.
- Superior marathon coaching plans will usually comprise 22 and presumably even 24 mile lengthy runs.
Can Your Lengthy Run Be Over 3 Hours?
Sure. As famous above there are conditions the place you’ll completely have to observe being in your ft for longer than three hours. That is an unlucky generally relayed message that isn’t backed in research.
It was initially from Jack Daniels, who is a superb coach, however labored largely with elite degree runners. And what they cowl in 3 hours is vastly completely different from the runner averaging 12-15 min miles.
A giant variety of runners will likely be doing 3:30-4 hour lengthy runs, run/walkers and walkers might completely be on the market for over 4 hours.
That is NOT to say it is best to power your future to be longer than 3 hours simply because you possibly can. Comply with the plan that guides you thru what’s greatest to your objectives and your physique.
In truth, that is such an enormous subject that I needed to offer you extra science and extra knowledge to make your personal knowledgeable alternative!! Run Coach Laura Norris and I chatted about this on our podcast Tread Flippantly.
Ought to You Run 26 Miles Earlier than a Marathon?
No. Arduous cease except you’re a very long time runner who can also be coaching for an ultramarathon or doubtlessly an Olympic Qualifier. Although actually whereas elite runners hit large 100 mile weeks, they’re hardly ever working 26.2 within the coaching for a aim race.
The explanation we don’t run 26.2 miles previous to the race is the period of time it takes to get better from this future.
That restoration time can impression the standard of your subsequent run and set you up for harm in the event you don’t do sufficient simple days or take day without work.
Ought to You Run 13 Miles Earlier than a Half Marathon?
Now we begin to see a little bit little bit of a change within the reply as a result of for skilled runners it’s a particular risk, whereas for first time half marathon runners it’s a NO WAY.
Very long time runners aiming for a half marathon PR might run as much as 16 miles. That is what I’ve executed myself prior to now and what works for a lot of athletes working for 1:40 and quicker races.
NOT REQUIRED, nevertheless it does work for some athletes. That is largely since you’ve pushed your endurance a bit farther after which there’s a psychological element to realizing that on race day you don’t have to go as far so you are feeling extra assured selecting up the tempo.
For a primary time half marathon save that HUGE milestone for race day! Don’t freakout about not having lined the complete distance in coaching.
Once more this is the reason you comply with a good newbie half marathon coaching plan.
- Throughout coaching you might be constructing your complete endurance
- Every week you might be working on barely fatigued legs from the gap and any velocity work
- After your longest run (roughly 10 miles for first timers), you go in to taper
- Throughout taper for a race, your physique has time to completely get better
- Race day sees your muscle groups crammed with glycogen and in peak form to carry out.
- Plus you get the added bonus of race day adrenaline which is able to carry you a lot farther than you realize!
This graph is a superb visible of how restoration lets you slingshot previous your present degree of health when used appropriately.
How Far Do You Have to Run Earlier than a Marathon?
Let’s break this down a little bit bit extra that will help you perceive what the longest run of your coaching ought to appear like.
Listed here are the elements we wish to absorb to consideration:
Expertise Stage
How lengthy have you ever be working? Is that this your first marathon? In that case we wish to err on the facet of a extra conservative future to keep away from any accidents that can forestall you from making it to the beginning line.
Extra skilled runners are sometimes going to be doing extra or longer runs. And by skilled we don’t imply you’ve run 1 marathon, we truly imply that you simply’ve been working for years with out harm and you understand how your physique responds to lengthy runs.
Your Tempo
As a substitute of specializing in the mileage for a future, most runners ought to be contemplating complete time on ft. In truth, it’s why most of the lengthy runs I prescribe have a run interval adopted by a couple of miles of strolling.
Whole time on ft issues.
Coach Greg McMillian makes use of the next components for runners underneath a 5:00 marathon:
Most future = [Marathon time – 30 minutes] as much as [marathon time + 15 minutes]
In different phrases in case your marathon aim time is 4:00 then you definately would possibly do a future of three:30 to 4:30 hours. Whereas this high finish is unlikely to be on most coaching plans for a 4 hour runner, it’s one methodology that really takes tempo in to account.
Merely saying 20 miles ought to be your future won’t be correct if it takes you 5 hours. We’d nonetheless cap your time on ft at 4:30 usually and fewer in others based mostly on further elements.
Damage or Sickness Historical past
Some runners merely are inclined to get injured extra simply. Could possibly be as a result of genetics, working gait, lack of power coaching or the basic coaching errors: an excessive amount of, too quickly, too quick.
Both manner when you have discovered your self plagued prior to now with getting injured or sick throughout marathon coaching it pays to be extra conservative with the long term.
On this case, it’s possible you’ll discover a greater profit from doing a future that maxes out at 16 miles after which doing 8-10 miles the day after. That is just like what number of extremely runners practice. It reduces the stress of the complete future and forces you to observe doing an honest run on drained legs the next day.
Keep in mind that each coaching cycle and run will likely be completely different. Which implies it’s possible you’ll want to regulate the length of your future as a result of life, working within the warmth and humidity or a shift in objectives.
Don’t count on them to all really feel good.
I like this assertion that about 1/3 of your coaching ought to be enjoyable, 1/3 ought to really feel exhausting and 1/3 ought to be simple. It’s a reminder that it adjustments and studying to embrace the exhausting helps on race day.
When Ought to You Do Your Longest Marathon Run?
After months of slowly build up your mileage, the largest future for the marathon or half marathon ought to be TWO weeks from race day.
Old style coaching plans used 3 weeks, however practically each working coach I do know now agrees with the expertise I’ve seen in our athletes of a two week taper.
Meaning two weekends earlier than your race you’ll do your huge run on Saturday or Sunday after which start to taper. The week earlier than your race your future will most likely be 8-10 miles for the marathon and 6-8 for the half marathon.
How Many 20 Milers Ought to I Run?
Now that we’ve satisfied you 20 miles is lots for the long term, the query turns to how usually do you have to run them.
First time marathon runners will possible solely do 1 run of 20 miles throughout peak week. You’ll most likely additionally solely do 1 run of 18-19 miles. The aim is just to construct your capability for working lengthy, nothing extra.
Skilled runners who’re aiming for a Boston Qualifying time, will possible have a few 20 mile lengthy runs, plus 18 mile runs that embody aim marathon tempo miles.
What’s the Shortest Lengthy Run To Run A Marathon?
As a coach I at all times hate this query as a result of it’s often a sign that you simply haven’t executed sufficient coaching, however are decided to do the race and both hate it or get injured.
I might say at least 16 miles, assuming you haven’t been following the Hanson Technique.
Operating a half marathon would possibly make you are feeling just like the marathon is completely doable and so that you choose one out in only a few months. I like the passion, however belief me when you hit 18 miles it looks like an entire completely different factor than the half marathon.
Your bones, ligaments and tendons want time to adapt to longer distances.
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