3/11/2016

TheLongRunHowLongisLongEnough?Ultra168

(https://ultra168.com/)
The ultra and trail running community

(http://www.suunto.com.au/enUS/Products/SportsWatches/SuuntoAmbit3
Vertical/SuuntoAmbit3VerticalLime/)

Home

Gear

Training

Races

U168 Store (https://ultra168.com/store/)

Trending

U168 Supporters

Log-In

Tips for Racing Ultras (https://ultra168.com/2015/05/07/tipsfor

racingultras/)

The Long Run How Long is Long Enough?

March 26, 2013 (https://ultra168.com/2013/03/26/thelongrunhowlongislong
enough/)
Dan (https://ultra168.com/author/goose/)
7 Comments (https://ultra168.com/2013/03/26/thelongrunhowlongislong
enough/#comments)
Training (https://ultra168.com/category/ultranews/trainingadviceultra
news/trainingtrainingadviceultranews/)
Trail running in the Italian Dolomites

This week, we welcome back Andy DuBois for some more insights into how ultra runners
should train for those big races. The long run is a very personal thing, and as ultra
runners, we tend to be of the belief that we need to be doing really long runs for our
100km+ ultras. But do we really need to do that? Is it practical? In this article, Andy offers
https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/

1/12

3/11/2016

TheLongRunHowLongisLongEnough?Ultra168

some vital tips and rationale as to what you might want to consider for your weekend long
runs. Once again, wed like to thank Andy for his contribution to the website, so take it
away mate!
The long run is obviously the most important training
session of the week for an ultra runner but how long
should it be?
I was initially of the opinion that longer was better but
after building up to a long run of 75km before my first
ultra and dying big time in the race I reevaluated my
ideas.
For my second race my longest run was only 45k and it
was run at a much slower pace than my previous long
runs. This was a resounding success as I was still running
strong with 95 miles of running in my legs.
Why the big difference and why did running less ks at a
slower speed in long training runs result in me running
more ks at a faster speed during the race?
(http://ultra168.com/wp
Whilst you may read about some of the pros putting in 8
content/uploads/2012/10/andy
hour training days on a regular basis the majority of us
atultratrail200x300.jpg)
havent got the time to do this or the bodies that could
handle that kind of training so we need to be a bit smarter
Andy on his way to a sub
about how we go about it. The often quoted rule when
30hr UTMB
training for marathon is if you can do 3035k in training
then you can do 42k come race day. Using the same
percentages for an ultra would have you running 70+k run for a 100k race or a 120k+ for a
100mile race. Clearly not a realistic goal.
So what is the ideal distance?
Unfortunately there is no best answer for this as it depends on a number of variables
including the amount of ascent descent covered in the run, the speed you run at, the
terrain you run on, what your body can handle, the recovery time necessary after a long
run and the amount of training you have done for the rest of the week. Manipulating these
variables to discover the optimum long run distance for you is more art than science but
there are several guidelines you can apply.
1. Recovery Time
The longer the run the more recovery time youll need. There is a point of diminishing
returns where the longer your run the more days recovery you will need. This obviously
impacts training for that week. If you need any more than a days rest before you can run
again then I feel your long run is too long (or you are running it too fast)
2. Intensity
A common mistake for runners making the jump from marathons to ultras is to continue
to run their long runs at the same pace. This is fine if you are training for a 50k but if you
are training for 100k or more than you need to slow down. Your long run should feel
easier than the long runs you did training for a marathon. Running your long run faster is
not necessarily better. The aim of the long run is to build endurance by improving the
bodys ability to burn fat, increase capillary density and mitochondria in the muscles. The
https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/

2/12

3/11/2016

TheLongRunHowLongisLongEnough?Ultra168

faster you run the less fat you burn so the less stimulus there is to improve your fat
burning ability. the faster you run the more damage you will do to your muscles which
can affect the rest of the weeks training.
How intense should it be?
(http://ultra168.com/wpcontent/uploads/2012/07/s12_arcteryx_trailrunning_utah3.jpeg)
How intense should it be?
3. Terrain
Your long run should be done on similar terrain to your race. You cant expect to cope
with running 100k with 5000m of ascent descent if your long runs are 40k and covering
500 m elevation change. A good aim is to work at increasing the elevation change per km
to the same as expected in the race. Ie if the race has 5000m in 100k then thats 500m per
10k. You should aim to gradually increase the elevation change so that you get to approx
15002000m for 3040km.
You can also use this principle based on time rather than distance. Ie If you are hoping to
run 100k with 5000m of elevation change in 20 hours then thats 250 metres per hour so a
4 hour run should have at least 1000m of ascent descent.
If your race is on technical trails then it makes sense that your long run isnt done on road
or gentle fire tracks and vice versa train specifically for the course.
5. Back to back or single long run?
Running back to back suits many runners better than a single long run. Covering 50
70km in 24 hours is a lot less stressful on the body than covering the same distance in 12
hours. So for example running 2535k on Friday afternoon followed by 2535k Saturday
morning would place less stress on the body than running 5070k non stop on Saturday.
The one proviso for this is that you dont run any harder just because you are doing only
2535 compared to 60. When you set out Friday afternoon tell yourself you are running
60k and adjust your pace accordingly. When you stop after 2530k you should feel
comfortable and not be exhausted.
Another way to use back to backs is to do a shorter but higher intensity run the day before
the long run to get you used to running long on already fatigued legs.
6. Walking in your Long Run
Too many runners think that walking is a sign of weakness , after all if you are a runner
isnt walking cheating? However in an ultra particularly a trail ultra almost everyone
walks some of it. So you may as well practise it. Walking in your long run also allows you
to cover more mileage with less risk of injury . For example running 40km non stop will
put a lot more load on your legs compared to running 50k but broken up into a 5k run 1k
walk. For more info on how to improving your walking during an ultra have a look here.
(http://www.mile27.com.au/walkinginultrashowtotraintowalkfaster/)
7. The really long run
Once or twice before your main race I think its worth spending a weekend getting one or
two long days on your feet. Before all the successful 100milers I have done I have spent a
weekend around 45 weeks before the race covering 120160km in a period of 23 days. As I
compete in trail races this is all done in trails and includes a fair bit of walking. I have
found that although I generally need 23 days off after this the benefits gained outweigh
https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/

3/12

3/11/2016

TheLongRunHowLongisLongEnough?Ultra168

the lost days training. The pace for these should be very very easy and the goal is more to
spend 8+ hours on your feet for a couple of days rather than trying to run a certain pace.
Its also a great chance to test out your nutrition strategy and race gear. Depending on
what your weekly mileage is and how long your long run is will govern how much you run
and how much you walk.
8. Injury Prevention
Always remember the more you run in a fatigued state the more susceptible to injuries
you will be. The length of your run should always be moderated by what your body can
handle and what it can recover from. Keep in mind that some injuries such as tendon
injuries are cumulative so whilst you may feel ok after one long run, a month later you are
in pain. Progress slowly and always err on the side of caution.
Staying clear of injury is a big consideration when you're
training for a miler
(http://ultra168.com/wpcontent/uploads/2012/01/sidestitchon
arunnerlayingdown.jpg)
Staying clear of injury is a big consideration when youre training
for a miler

So why did a much

shorter run at a
slower pace give
me far greater
training benefit
than a longer run?

That 45k run was

run over 6 hours and
included well over
2500m of ascent and descent. It was preceded by a 30k run the night before which also
included nothing but hill reps. I recovered well enough from this to hit the track two days
later and clock up some respectable 1 mile repeats (sub 5.30). Previously the long run built
up to a point that I would need at least 3 days to recover from. Being able to back up from
long runs and run at speed a few days later made a massive difference to my endurance at
the backend of a 100 mile race.
Thats not to say this is the best option for you. This worked for me when I was training for
UTMB with the massive amount of ascent and descent but for less hilly 100 mile races I
have trained differently.
By considering all the variables and listening to your body you should be able to find the
optimal distance for your long run.
Share this:

Facebook(https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/?
share=facebook&nb=1)

Twitter(https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/?share=twitter&nb=1)
Google(https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/?share=googleplus
1&nb=1)

Reddit(https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/?share=reddit&nb=1)
Pinterest(https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/?share=pinterest&nb=1)
LinkedIn(https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/?share=linkedin&nb=1)
More
https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/

4/12

3/11/2016

TheLongRunHowLongisLongEnough?Ultra168

Like this:

Like
Bethefirsttolikethis.

Related

(https://ultra168.com/2013/10/10/tempo
(https://ultra168.com/2014/12/18/the
(https://ultra168.com/2012/10/12/speed
trainingforultra
top10ultrarunning
trainingforultrarunners
runners/)
predictionsfor2015/)
essentialorawasteof
time/)
Tempo Training for Ultra
The Top 10 Ultra Running
Speed training for ultra
Runners
Predictions for 2015
runners Essential or a
(https://ultra168.com/2013/10/10/tempo
(https://ultra168.com/2014/12/18/the
waste of time?
trainingforultra
top10ultrarunning
(https://ultra168.com/2012/10/12/speed
runners/)
predictionsfor2015/)
trainingforultrarunners
In "Latest News"
In "Latest News"
essentialorawasteof
time/)
In "Training"

SHARES

ShareonFacebook (http://www.facebook.com/sharer.php?

u=https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/)

ShareonTwitter (https://twitter.com/intent/tweet?

text=The%20Long%20Run%20%E2%80%93%20How%20Long%20is%20Long%20Enough%3
longrunhowlongislongenough/)
Dan (https://ultra168.com/author/goose/)
I'm a mediocre runner who can bat above his
average when I train hard. A man of extremes, I do
(https://ultra168.com/author/goose/)

https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/

(https://twitter.com/db_27)
enjoy everything life offers and
consider it an absolute pleasure
just to be able to put one foot in
front of the other and let my
mind wander somewhere
different.
5/12

3/11/2016

TheLongRunHowLongisLongEnough?Ultra168

Andy DuBois (https://ultra168.com/tag/andydubois/) , Australia's best running

website (https://ultra168.com/tag/australiasbestrunningwebsite/) ,
Australian trail running (https://ultra168.com/tag/australiantrailrunning/) ,
Australian Ultra Running (https://ultra168.com/tag/australianultrarunning/) ,
best running website (https://ultra168.com/tag/bestrunningwebsite/) , best
ultra running website (https://ultra168.com/tag/bestultrarunningwebsite/) ,
long run (https://ultra168.com/tag/longrun/) , running intensity
(https://ultra168.com/tag/runningintensity/) , UTMB
(https://ultra168.com/tag/utmb/) , Worlds best running website
(https://ultra168.com/tag/worldsbestrunningwebsite/)

The Tarawera Wrap Rockstar Ruby and Team America

The Great North Face Gear Debate Salomon Dominates Survey Results

7 thoughts on The Long Run How Long is Long Enough?

rachel (http://n/a) says:
March 26, 2013 at 7:03 pm (https://ultra168.com/2013/03/26/thelongrunhowlongis
longenough/#comment7084)

I know this is a piece on long runs, but I think it is worthwhile to mention, if just briefly,
the importance for ultra runners to include shorter, high intensity tempo/trackwork into
their training rather than just slogging out lots of long runs. Personally, Ive had more
success include a few long runs and a lot of shorter, high intensity work in my training
than when Ive exhausted myself (and become injured) with too many long runs. For most
people, you cant train for a 100km, but you can certainly overtrain for it.
Reply (https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/?
replytocom=7084#respond)

cooba says:
March 27, 2013 at 7:09 pm (https://ultra168.com/2013/03/26/thelongrunhow
longislongenough/#comment7097)
https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/

6/12

3/11/2016

TheLongRunHowLongisLongEnough?Ultra168

too true Rachel.you cant beat speed work at the track; a 1hr track session at heart
pounding levels is perfect for being able to sit at a comfortable pace in an ultra;23
track sessions a week.
Reply (https://ultra168.com/2013/03/26/thelongrunhowlongislong
enough/?replytocom=7097#respond)

djbleakman (http://www.ultra168.com) says:

March 28, 2013 at 4:34 am (https://ultra168.com/2013/03/26/thelongrunhow
longislongenough/#comment7099)

Hi Rachel, check out some of our other training articles, weve focused on speed
and interval stuff previously I believe, so plenty of advice to consider!
Reply (https://ultra168.com/2013/03/26/thelongrunhowlongislong
enough/?replytocom=7099#respond)

cooba says:
March 26, 2013 at 7:08 pm (https://ultra168.com/2013/03/26/thelongrunhowlongis
longenough/#comment7085)

I think the length of the long run depends on the individual, for 100km i think 65km is
fine and probably only once or twice with a back up the following day;the taper is
critical.and on race day its all in the mind if youve done the training;lets face it ,theres
always hard moments on race day and its your mind that will get you across the line or
cause you to pull out.
Reply (https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/?
replytocom=7085#respond)

Pingback: Daily News, Tues Mar 26 (http://ultrarunnerpodcast.com/dailynewstuesmar

26/)

Richelle says:
October 11, 2013 at 4:50 am (https://ultra168.com/2013/03/26/thelongrunhowlongis
longenough/#comment9354)

I have read about 3 days back to back run training for the 100 miler, example 15, 25, 30 Fri
Sun. Is this really necessary or the 2 day back to back will suffice? Thanks
Reply (https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/?
replytocom=9354#respond)
https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/

7/12

3/11/2016

TheLongRunHowLongisLongEnough?Ultra168

djbleakman says:
October 11, 2013 at 4:27 pm (https://ultra168.com/2013/03/26/thelongrunhow
longislongenough/#comment9361)

Hey Richelle. Im a big fan of back to back runs as it really teaches you about dealing
with your body on tired legs and you certainly feel the benefits I think over trying to
run a really long distance in one go. I know a certain Brendan Davies here in
Australia has tried this approach and worked well for him at UTMF. I also try to do
back to back days for anything over 100kms.
Reply (https://ultra168.com/2013/03/26/thelongrunhowlongislong
enough/?replytocom=9361#respond)

Leave a Reply
Enteryourcommenthere...

Ultra168 Running Shirt On Sale at $29.99

(http://ultra168.com/product/ultra168runningshirt/)

Join U168 Supporters

https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/

8/12

3/11/2016

TheLongRunHowLongisLongEnough?Ultra168

(http://ultra168.com/membership
account/membershiplevels/)
Join our Supporters Club and save $100s
on top races and great gear!

Running Shoe Reviews

foo_L37846500_s_lab_wings_sg_black.thumb
(https://ultra168.com/2016/02/10/gearreviewsalomonslabwingssgrunningshoe/)

Gear Review: Salomon S-LAB Wings SG Running Shoe

(https://ultra168.com/2016/02/10/gear-review-salomon-s-lab-wings-sgrunning-shoe/)
It's like a who's who of Ultra168 this week in terms of guest writers, but today we welcome
back Majell Backhausen to the pages of...
No Comment (https://ultra168.com/2016/02/10/gearreviewsalomonslabwingssg
runningshoe/#respond)

Dualfinger
3_1024x1024

(https://ultra168.com/2015/11/10/gearreviewraidlightdual

fingerrunningshoe/)

Gear Review: Raidlight Dual Finger Running Shoe

(https://ultra168.com/2015/11/10/gear-review-raidlight-dual-finger-runningshoe/)
No Comment (https://ultra168.com/2015/11/10/gearreviewraidlightdualfingerrunning
shoe/#respond)

osnakedrunner

(https://ultra168.com/2014/11/03/eighttipsforchoosingthe

rightrunningshoes/)

Eight tips for choosing the right running shoes

(https://ultra168.com/2014/11/03/eight-tips-for-choosing-the-right-runningshoes/)
https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/

9/12

3/11/2016

TheLongRunHowLongisLongEnough?Ultra168

5 Comments (https://ultra168.com/2014/11/03/eighttipsforchoosingtherightrunning
shoes/#comments)

saucony

(https://ultra168.com/2014/06/05/gearreviewsauconytypea6

runningshoes/)

Gear Review Saucony Type A6 Running Shoes

(https://ultra168.com/2014/06/05/gear-review-saucony-type-a6-runningshoes/)
No Comment (https://ultra168.com/2014/06/05/gearreviewsauconytypea6running
shoes/#respond)

Raidlight An U168 Partner

(http://www.hardcorebrands.com.au/collections/raidlight)
Get 30% off Raidlight gear as an Ultra168 Supporter!

Ultra168 Supporter Stores

(http://ultra168.com/membership
account/membershiplevels/)
You can get from 1020% discount from
these running stores by becoming an
Ultra168 Supporter!

VFuel An U168 Partner

https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/

10/12

3/11/2016

TheLongRunHowLongisLongEnough?Ultra168

(https://vfuelaustralia.com)
Get 12.5% off VFuel gels as an Ultra168 Supporter!

About
Ultra168 was born on the trails. Our name is based on our ethos no excuses in life, just
choices that we make. That's what Darrel Robins, one of our founders said and lives by.
There are 24 hours in a day, 7 days in a week and 168 hours to do the stuff you enjoy doing, be
that running, family, life or work.
We see ultra running as a lifestyle choice, which is why we're different to other running
websites in that we're not bound by brands or a certain way of 'doing things'.
The runner comes first, but the runner also realises there's more to life than running.
For all enquiries, contact dan@ultra168.com

Copyright Ultra168. All rights reserved.

Proudly powered by WordPress (http://wordpress.org/) | Theme: Magzimum by Theme
https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/

11/12

3/11/2016

TheLongRunHowLongisLongEnough?Ultra168

Palace (http://themepalace.com/).

https://ultra168.com/2013/03/26/thelongrunhowlongislongenough/

12/12