The Long Run
Perhaps the most anticipated aspect of marathon training is the long run. Now that we are 14 weeks out from race day, this is a great time to begin increasing your long runs. Ideally you are increasing your weekly training volume no more than 10%. The majority of this increase in mileage will take place during your long run. A solid goal for marathon training is to include 5-6 long runs in your training. These 5-6 long runs should range from 12-22 miles. For marathon training your long runs do not need to be longer than 20-22 miles. Get your longest run in 2-3 weeks before race day. During your initial long runs begin with a nice easy pace and set a goal of doing the last 2-3 miles at your marathon goal pace. Each week try to run a greater portion of your long run at marathon race pace.
The long runs are important not only because they are the closest workout to your actual race, they are also a prime time to practice your race nutrition. Remember, do all your nutrition experimenting before race day. Use these long runs to play around with bars, gels, and sports drinks. Make sure to eat or drink at within 20 minutes after your long run. This will ensure your body a fast recovery. Enjoy the long runs, these will give you confidence when race day comes!