What is a Long Run?

In preparation for this amazing challenge I set out to find the right training program. For the past three months I did not follow a specific program but focused on getting back into shape, losing weight, getting fit and adding some speed, in short it has been a discipline drive. I am fortunate to say that I have achieved the goals I set for myself, all without injury. I am running between 47 and 65 km’s per week, have a 8m28s per kilometre time on the 20km plus runs, is able to run a 10km at a 6m28s pace and do 3km time runs in 5m43s per kilometre.

It is, however, time to get down to real training. The race environment demands physical endurance, mental discipline and the ability to run with added weight of between 10 and 13kg’s. It requires this to be done in excessive heat and with minimal recovery time. So I did what, I am confident, all my fellow participants did, I attacked the Internet with expectation.

The first question I needed to answer is how many kilometres should I run weekly and what should my long run be. I assumed this to be a fairly simple question. It seems, however, as if the long run debate is still going strong with no conclusive or dominant view that makes any real sense. I then turned my attention to solving the issue for myself. I figured that the answer should be somewhere within the various training programs out there.

I extracted the following data from various training programs:

Target Distance (Race)	Weekly Total	Long Run	Ratio between Target & Weekly Total	Ratio between Weekly Total and Long Run
10km	25 – 65km	6 – 17km	2.5 to 6.5 times	24 to 26%
42km	39 – 65km	16 – 32km	0.9 to 1.5 times	41 to 49%
80km	70 – 95km	21 – 35km	0.9 to 1.2 times	30 to 37%
160km	40 – 120km	26 – 48km	0.3 to 0.75 times	65 to 40%

The first observation is that the ratio between the race target distance and the total weekly run distance sharply decreases once the target distance exceeds that of the conventional marathon. I personally think that this is simply due to runner time availability. It does, however, provide some form of benchmark. I feel comfortable that if others could perform reasonably well within this framework that I would be able to do the same (a great example of surrogate decision-making).

The second observation is that the long run distance is typically around the 34 to 50% of the total weekly distance. An average of 42% seems to be in line with the 160km race target distance.

What does this mean for me?

My target distance is 243km’s,

My target weekly distance is therefore between (243 x 0.3) and (243 x 0.75) which translates to a weekly target of between 73 and 182 km’s per week, and

My target long run distance is therefore 42% or, between 31 and 76km’s per week.

The organisers of the race state a minimum training distance of between 48km to 80km/week which would translate into a long run of between 22 and 34 km’s.

As an average runner with an aim that is no more ambitious then to simply complete the race I am comfortable positioning myself somewhere between organisers minimum and the weekly maximum target. I am therefore setting a weekly target peaking at 130km’s with a long run distance peaking at 52km’s. Effectively what this would mean is that the remaining 80km’s are to be spread between three to four additional work session per week which gives a distance of between 20 and 27km’s per session.

Are there any comments out here on my logic?

Next, I will consider the possible race cut-off times to determine what the race pace should be and what level of speed training should be incorporated into the training.

Thank you for visiting my blog, see you soon.

Genis