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A long slow run should be taken every other week. Gradually increase to beyond
the race distance. The maximum long run for a 10K is 15-17 miles, for the half
marathon 10-22 miles, for the marathon 28-30. The extra distance builds extra
endurance and almost ensures better performance. When you have gone farther
than the race distance, you can maintain a faster pace in the race. The extra
long runs give you a better cardiovascular base, which will help you get more
out of your speedwork.
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