The long run is a key part of any training plan. My training plans are created with real precision, and based on training points. CLICK HERE FOR MORE INFO.

So if you have 100 minutes in your training plan, run for 100 minutes! If you are consistent with your training and hit your weekly points targets then you will make improvements. It’s when you fall short that your running will plateau or if you do more than is scheduled you will increase the risk of injury.

The length of your long run will generally be determined by what you are training for and how ambitious your goals are.

100 minutes for a long run is relatively conservative and anyone aiming for a quicker 5km right up to a half marathon can expect to see a run of this duration in their plan.

It’s important you keep the pace comfortable and your RPE low. This means your effort should be around the 3/10 which is low enough to have a conversation.

Therefore when picking your desired route, try and find somewhere that will allow you to maintain a low RPE. Too many hills and you’ll be working at too high an effort, or you’re exposed on a seafront in windy conditions, you’ll agian be working at the wrong RPE. So those are a few things to bear in mind.

What should you do before you head out for your 100 minute long run? Well being prepared and having a route planned is a good move. Strava or Plot a Route are a few apps you can use to create yourself a route. If you know your rough easy pace you should be able to calculate the distance you will cover in 100 minutes, and from there you can create a route to run.

This is the type of distance that you need to start thinking about refuelling on your run, especially if you have aspirations to increase your long run further. Whether it be gels, or another form of fuel, be sure to have some on you for this long run so you can top up your glycogen stores. This will help you from feeling fatigued in the latter stages of this training run.

Factor in the conditions. If it’s cold, make sure you are well wrapped up. If it’s a particular warm day then take some water on your run, or make sure there is access to water along the route.

In terms of warming up, it’s not essential and you could do some dynamic stretches if you have time. But you can use the first 10-15 minutes of your run, to warm up, if you run at a slightly slower pace.

Be sure to finish your 100 minute long run with some static stretches.

If you are looking for an online running coach to help you improve your running then drop me a message using the contact form and I’ll get in touch. Planning your training in a smart and progressive way is crucial to improve as a runner and I can help you in every step of that journey.