LONG RUNS WILL MAKE YOU FASTER THIS WINTER... Here's Why, by The FOD Runner on YouTube. 15 min 31 s.
- Video length
- 15 min 31 s
- Time to do it
- 90 minutes
- Difficulty
- Medium
- Steps
- 8
What you need
Steps
Pick one long run day each week and keep it fixed through the winter. Consistency matters more than any single session.
Run most long runs easy: a relaxed pace where you can talk in full sentences. This builds aerobic base without adding too much fatigue.
Every few weeks, run a moderate long run. Hold a steady pace slightly quicker than easy but still controlled for the whole distance.
Try a progression long run: start easy and speed up in the last third. Finish faster than you started without sprinting.
For marathon training, add marathon effort blocks inside the long run. Run easy, then hold goal marathon pace for set stretches.
Advanced runners can use sub threshold long runs: alternate easy running with blocks just below threshold pace. Keep the hard parts short and controlled.
Keep the hard parts to a small share of the run and leave at least one easy day after. Build the pace work up over several weeks.
Warm up indoors before you leave, wear layers you can remove, and choose lit or daylight routes. Tell someone your route in the dark.
Tips and common mistakes
Most of your long runs should be easy, so resist the urge to race every one.
Wear reflective gear and a light on dark winter runs, and watch for ice on pavements.
Increase the pace work gradually, adding one faster block every couple of weeks.
Drink water on runs over an hour and eat before you head out.
Questions
How many long runs should I do each week?
One long run a week is enough for most runners. Keep the rest of the week easy or varied.
Can I do these long runs on a treadmill in winter?
Yes. Set the same easy, moderate or progression structure and adjust the incline to mimic outdoor effort.
What pace counts as easy?
A pace where you can hold a conversation. If you are gasping, slow down.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
