Coach Tip - In The Long Run: You'll Find Endurance

In The Long Run: You'll Find Endurance
Modified from Dr. Stephen Pribut


The long training is the cornerstone of marathon training. Long distance aerobic training gives the strength and ground work on which much will be built. Speed work is important, but the ability to run or walk long has many benefits.

• Summary Of Long Training Effects:
• Strengthens the heart - larger stroke volume.
• Strengthens the leg muscles - endurance is developed.
• Develops mental toughness and coping skills.
• Develops fat burning capacity
• Increases number and size of mitochondria
• Increases capillary growth into muscle fibers.
• Increases myoglobin concentration in muscle fibers.
• Increases aerobic efficiency.
• Increase in Maximum VO2.

Getting Ready:
Rest the day before or make sure that your workout is an easy one. Increase your percentage of carbohydrate in your diet for a few days before the training. This will be good training for race week. Try to sleep well the night before the run. Skip fatty foods, even tasty ones like pizza the day before the long run. Drink steadily the day before the training and stay well hydrated during it.


During The Training
Traini about 1 minute to 1.5 minutes slower than anticipated marathon pace. Supplement with
hydration and nutrition throughout the training. Using a variety of training cues is helpful. Having an idea of the pace you should be running or walking, keeping tabs on your heart rate and keeping it approximately 65% - 80% of MHR, and monitoring your perceived exertion will help keep your aerobic long runs in the aerobic range. The longer the training, the slightly slower the pace and heart rate should be. These trainings are not meant to be at a hard pace for most of us.