You aren't alone Joy. In fact, the number one mistake long distance athletes make is to run the long endurance workout too fast. Keep reading for tips on learning the art of the long run.
I find it darn near impossible to do long runs! Please help!
Last year a Kenyan Runner named Daniel Cheruiyot asked me to go for a run. We were in Tucson, Arizona a few days before the Valley of Gold Half Marathon and he wanted to go for an "easy" run as part of his taper. I chuckled out loud and told him even his "easy" pace was too fast for me. He assured me that he was really going to run easy so off we went. I quickly realized he wasn't joking as we ran 4 miles at 9-9:30 pace, a full 3+ minutes slower than his training pace.
I asked him along the way what was his running secret. I fully expected to hear him ramble off a myriad of highly complicated workouts but he didn't. In fact, he told me "I run my hard days hard, and my easy days - truly easy." Simple really. He also told me most runners run their long runs too hard. I agreed whole heartedly. In fact, I've found this to be the single greatest mistake most long distance runners make while training.
So, if you find your long runs close to impossible, or you find yourself getting hurt, burnt out and falling short on race day -- follow Daniel's advice and Train Like a Kenyan.
First, in order to train realistically you need to identify your current fitness level and the proper training speeds for each workout in your schedule. Good news! There is a easy way to do this!
Take your last race time and distance and plug it into the Runnersworld.com It will give you ALL your training paces, including your long run pace and it is based on your current training and fitness level. Not only does it take the guess work out, it also tailors your training more accurately to where you are fitness-wise now.
Throughout the season, continue to enter your race times and update your training paces. As you improve, your paces will change.
Modify your pace in extreme weather. If the weather is hot, your long run pace should be decreased and slowed. Use your effort level or heart rate as a gauge. Running too fast in the heat is just as taxing as running your long runs too fast. All it does is slow your recovery and your progress.
Run with a group or buddy that is at your same pace. Doing so will make the miles go by very quickly and help you learn to pace appropriately.
Follow a structured training program that increases no more than 1-2 miles each week and allows for cut back mileage weeks.
Make sure to start with a training program that closely matches what you are currently running. If your longest run in the past 6 weeks is 5 miles, find a program that starts with the first long run of no longer than 6 miles. Otherwise, you are setting yourself up for injury and fatigue.
Incorporate "Marathon Pace" miles on the cut back long run workouts of 6-10 miles in duration. Start the cut back run with running easy at your typical long run pace for 2-4 miles, then finish the rest of the cut back long run miles at your planned Marathon Pace. This gives you time to learn your race pace and is short enough that you will still recover easily.
Expect the last 2 miles of most long, slow runs to be challenging. This is the exact point where your endurance runs out and your training begins. This is the perfect time to engage your mental training and think your way through. Break the distance into smaller pieces and use Power Words like slow and easy, one step at a time... This is great training for race day because you will go through the same experience after 20 miles.
If you are new to running [6-9 months or less], consider incorporating 1-2 minute power-walk breaks every 4-8 minutes of running to decrease your heart rate, respiration and total impact on your body. This is a great way to trick your body into becoming an efficient long distance runner and is a very enjoyable way to train long.
Hang in there Joy...I bet if you make a few tweaks in your program you will be smiling during your next long run.
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