3 Best Workouts for Long-Distance Runners

Happy Monday, fellow runner!

Are you running a race anytime soon? Whether it’s a 5km or a full-blown marathon (it is the season, after all), I’m here to give you some great running ideas to improve that strength of yours.

The Berlin Marathon is just 6 weeks away, and I know some of you are running that one in September (thanks for messaging me!). Even if it ain’t a race happening in Germany, long-distance workouts are key to building that strength, speed and mental fortitude.

Enough yapping, let me dial in to the three best workouts that can help you excel in long-distance running.

Tempo Runs

Tempo runs, my favorite, are also known as threshold runs and are sustained efforts at a pace that is challenging but sustainable for a longer period. Let’s say your sprinting pace is a 9/10 or 10/10 effort. Tempo runs should be between 7/10 and 8/10, leaving you room to actually not pass out on your run. In scientific terms, this pace should be just below your lactate threshold, the point at which lactic acid begins to accumulate in your muscles faster than your body can clear it.

Tempo runs are essential for building endurance and improving your body’s ability to maintain a faster pace over a long distance. By pushing your lactate threshold higher, you’ll be able to run faster without feeling fatigued as quickly.

How to Do It

• Warm-up: Start with a 10-15 minute easy jog to get your muscles ready and blood flowing.

• The Main Part: Run at your tempo pace (that 7/10 or 8/10 effort) for 20-40 minutes, depending on your fitness level and experience. For these runs, I set up a specific music playlist combining all of my faster-paced tracks to keep up with the workout.

• Cool-Down: Finish with another 10-15 minutes of easy running to gradually bring your heart rate down. Do a 3/10 or 4/10 effort for this part, really realllyyy easy.

Incorporating tempo runs into your weekly routine will help you become more comfortable with running at a faster pace for extended periods, making your pace feel easier on race day!

Interval Training

This one tends to be annoying and exhausting, but rewarding at the end of it. Interval training involves alternating between high-intensity running and periods of rest or lower-intensity running. Picture this: you’re starting a slow jog for 5 minutes, but the next minute or two is you sprinting, flooring it. Then, back to that easy jog, finally rinsing and repeating the whole activity.

These workouts are designed to improve your speed, power and overall cardiovascular fitness. By pushing your body to its limits during short bursts of intense running, you’ll increase your aerobic capacity and improve your ability to sustain faster paces over long distances. Interval training also helps with mental toughness, as it teaches you to push through discomfort.

How to Do It

• Warm-Up: Start with 10-15 minutes of easy running.

• The Main Part: Run hard for 400 meters (one lap of a standard track if you live near one) at about 90-95% of your maximum effort, followed by 200 meters of slow jogging or walking. Repeat this cycle 6-10 times, depending on your fitness level.

• Cool-Down: End with a 10-15 minutes easy job to recover.

Feeling tired yet? Just by reading this, it could be–but like I said, it’s worth it! Interval training can be tailored to your specific needs, so if you want to added another lap of sprinting or cut it down to just half of a track (200 meters), it’s all up to you! Just remember, this is a great way to improve your speed, build endurance, or just change up your usual training regimen.

Long Runs

The long, the staple of your entire training, is perfect for any long-distance runner. It involves running a distance much longer than your usual daily or bi-daily runs at a slower, more comfortable pace. Long runs help build the endurance needed to complete a race or long-distance event.

These are crucial for increasing your aerobic base, improving your body’s ability to utilize fat as fuel, and preparing your muscles and joints for the demands of long-distance running. They also help with mental preparation, giving you the confidence to tackle the distance on race day.

How to Do It

• Plan Your Distance: Start with a distance that is slightly longer than your typical run, and gradually increase the distance each week by about 10%. If you’re running a 5km distance as your base distance, try 10km and add a kilometer or two for the week after.

• The Main Part: Run at a conversational pace–one that allows you to hold a conversation without gasping for air. Many times in my long runs, I’ve started too strong, felt way too confident, and then 3 or 4km in, I’m already worried I won’t reach the end. Don’t be that person! Take it super easy, because you’ve got a long road ahead.

• Recovery: Make sure to hydrate and fuel properly during and after your long runs to aid recovery.

Including a long run in your weekly training plan will help you build the endurance necessary for long-distance events, making you more resilient and prepared for race day.

Alright, so now you know what’s needed! Tempo runs, interval training and long runs being added into your training routine will help you become a stronger, faster and more resilient long-distance runner. Each workout serves a unique purpose, contributing to your overall performance and preparing you for any race that comes around. Remember, listen to your body, recover properly, and just enjoy the journey of becoming the best runner you can be.

I’ll see you at the starting line!

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