Long Runs

The purpose of adding long runs to an athlete’s training is to build up Stamina, Confidence and Discipline. Long runs also increase muscular and skeletal strength and increase the body’s use of fat as an energy source. 

Long runs in turn will allow an athlete to do progressively longer workouts at light exertion.

Long runs should make up around 10-20% of a 5k runners weekly training. This is normally one long run a week. Most 5k runners will schedule in their long run for either a Saturday or Sunday as long runs can be time consuming and leave the athlete feeling tired for a while after the session has finished.

There are many different theories as to how far a long run should be, however none of these theories have shown to be true for all runners. This is probably due to differences in individual athletes. My personal view is that for a 5k racer a long run should be between 10 and 15 miles at a fairly easy, but varied pace.

Below I have worked out average long run running paces linked to an athlete’s 5k race pace. I hope this will be useful.

5K RACE TIME  I  Long PACE MIN/KM   

15min                      3.30 - 4.30 pace                                     

17.30min                 4.05 - 5.05 pace  

20min                      4.40 - 5.40 pace                     

22.30min                 5.15 - 6.15 pace  

25min                      5.40 - 6.40 pace                                     

27.30min                 6.25 - 7.25 pace   

30min                      7.00 - 8.00 pace                                     

32.30min                 7.35 - 8.35 pace  

35min                      8.10 - 9.10 pace                                     

37.30min                 8.45 - 9.45 pace