25/03/2026
GO LONG OR GO HOME 🏃
Marathon Long Runs
How much is too much?
While long runs are the absolute essential of a marathon training block, I think a lot of runners end up running far too long. Especially beginners.
It’s clear that longer runs and higher weekly volumes of training equate to better marathon finish times.
However,
This study from Fokkema et al., (2020) showed that runs of over 35km don’t affect marathon performance, when compared to 30-35km runs.
I.e. longer isn’t always better…. Phew! 😅
This suggests there is a point of diminishing returns, and this may be different for everyone.
The recovery time from long long efforts can take so long to recover from that they actually detract from future training and racing performance.
There is a sweet spot here.
For beginner runners, it may actually be detrimental to go over 3 hours or over 35km.
For more experiences runners, there is a pay off between intensity and volume in a training plan.
We see influencers and pro athletes doing huge sessions on here. and that’s fine because they’ve built up towards this (in most cases)
But don’t feel you HAVE to run that distance just becuase you’ve seen someone else do it. The evidence doesn’t support it.
Remember, the body doesn’t recognise distance. It just feels training load and the marathon is unique in the fact that you won’t cover the distance prior to race day.
This can be a challenge psychologically.
Think, what am I gaining by running over 3 hours?
Comparison is the thief of joy.
Happy running 😁
