Long runs are where you build real endurance. They’re the backbone of almost every distance training plan, whether you’re working toward your first 10K or a full marathon.
But here’s the part a lot of runners get wrong: long runs aren’t about going as far as you possibly can. They’re about going far enough to challenge your body without pushing it so hard that recovery, consistency, or motivation starts to fall apart.
Let’s walk through how to build a long run plan that helps you achieve your running goals without overdoing it.
What Is A Long Run?
A long run is your longest run of the week. It’s designed to:
- Train your body to use fat as fuel
- Improve your cardiovascular efficiency
- Strengthen muscles, tendons, and joints
- Build mental confidence for race day
Unlike speed workouts or tempo runs, long runs should feel steady and controlled. You’re not racing. You’re teaching your body how to stay comfortable while running for longer periods of time.
A good long run should leave you tired, but not wrecked.
How Long Should A Long Run Be?
The right long run distance depends on two things:
- How much you’re running per week
- What you’re training for
A simple rule of thumb: Your long run should be about 25% to 30% of your weekly mileage.
So if you run 20 miles per week, your long run should be around 5 to 6 miles.
If you run 30 miles per week, your long run should be closer to 7 or 8 miles.
When Should You Increase Your Long Run?
It’s always recommended to increase your long run slowly. A safe progression that’s challenging but doesn’t put too much strain on the body looks like this:
- Add 1 mile every 1–2 weeks
- Or add 10% at a time
For example:
- Week 1: 6 miles
- Week 2: 7 miles
- Week 3: 7 miles
- Week 4: 8 miles
Those “repeat” weeks give your body time to rest, so you’re not stuck with long recovery times.
What Pace Should You Run?
Long runs should be done at a pace where you can still talk in full sentences. For most runners, that’s about 60 to 90 seconds slower than 5K pace.
If you’re constantly checking your watch and pushing to hold a pace, you’re running too fast.
Long runs aren’t about proving how fast or strong you are. It’s all about building up your endurance.
Don’t Forget Recovery
This is the part a lot of runners ignore — and a lot of times, they pay the price for it later.
Long runs put stress on your:
- Muscles
- Joints
- Nervous system
So, what does recovery look like? Your recovery following a long run should include:
- Easy runs the next day
- Extra hydration
- More sleep
- And at least one true rest or light-movement day each week
Your long run only helps you if you recover from it.
How To Build Your Long Run Plan
Unsure of how to build your long run plan? Morning Glory Running’s Long Run Builder takes the guesswork out of training, and helps you avoid doing too much, too fast.
Just enter:
- Your weekly mileage
- Your race distance (if you have one)
- And how many weeks you’re training
And it maps out a safe, realistic progression so you know exactly how far to run each week.
Do Long Runs The Right Way
A good long run plan makes you feel:
- Confident
- Capable
- Strong
- And excited to come back next week
If every long run feels like a survival test, something is off.
And when your long runs feel right, everything else in your training starts to click into place.
Make sure to check out our app to get access to all of our tools. It’s free — no signups required.