Types of Training - Long Days

At this point in our training cycle, we are just trying to rebuild a base. The number one workout during this phase is the long run. As I mentioned on Attackpoint, long is relative. The things to remember about long runs are:

1) The pace should be easy (see the Easy Run entry).

2) You should increase the distance by about 1 mile per week, consistently, but pulling back every third or fourth week.

3) Start easy, finish strong is MUCH better than start strong and fade. In fact, for our veteran runners, some of the long runs should have the last third be 30 seconds or so per mile faster than the easy pace that they run the first two-thirds.

4) Hydrate!!! It is finally warming up here in Rochester. Drink early and often throughout the day. If you will be out for more than 30-40 minutes (less if it's really warm), you may want to schedule a stop or two at a place where you can get some water. I've been known to carry some cash and stop and buy a Gatorade during a long run in the summer.

Why do a long run?

Here is a link to a Pfitzinger Report on the physiological benefits of long runs. Although he writes from the perspective of a marathoner, most of the benefits are critical for a Cross Country runner, especially the first four benefits in his article.

The most important benefits for us may be these: increased confidence that comes with tackling longer runs, and helping the body adapt to the increased training load that will come as the season gets closer.

So, for the next 6 weeks, really focus on increasing the length of your long runs!