HOW TO DO A LONG RUN (FOR MARATHON TRAINING)

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Do a long run once time per week no matter the distance you're training for.

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Long runs should be 20-30% of your weekly mileage.

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Long runs should be between 1 & 3 hours.

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Long run pace should be about 2 minutes slower thank your 5k pace.

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Eat a carb dense snack of about 300 calories before your run.

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Refuel with protein & carbs within 30 min. of finishing your run.

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Drink to thirst throughout your run ( about 16-24 oz. per hour & 400 mg of sodium)

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Break the run into sections to mentally handle the distance.

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Run with friends, music or podcasts.

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