Long runs are a crucial part of any running training plan. The duration of your long run will be determined by your goal race, but also the easy run pace.

Not all runners are equal and the difference in the volume of miles we can cover in 140 minutes can vary quite dramatically.

You should have an understanding of how long it will take you to complete your goal race. If that’s 3 hours, regardless of whether it’s a full marathon or half marathon you can then build your long run around that prediction.

Make sure you build up your time gradually and your longest run, if training for a marathon should probably be 3-4 weeks out of race day, or 2 weeks if training for a half marathon.

An additional 10 minutes a week can be a good strategy, but if you are working with a running coach you might have some goal paced sessions that alternate with the long run.

140 minutes is a long time so be sure to take on fuel, these runs are a good opportunity to train your gut as well as improve your fitness levels.

Hydration is also very important, make sure you have enough water with you, especially if it’s a warm day. If that is the case try and take protection from the sun with a hat, sunglasses and sunscreen.

Planning a route for a training run of this length is also important. Let someone know where you are going, take your mobile phone and have a payment option just in case you do need to stop and get home safely.

Well done though, if you are running for 140 minutes in training it’s likely your running is going really well and you should be very proud of your achievements so far. Keep on smashing out your training.