Long Run Cheat Sheet - LongRunLogic

📏 Long Run Distance

Long Run = 20-30% of Weekly Mileage

Weekly Miles	Long Run Range	Sweet Spot
20 mpw	4-6 miles	5 mi
30 mpw	6-9 miles	7-8 mi
40 mpw	8-12 miles	10 mi
50 mpw	10-15 miles	12-13 mi
60 mpw	12-18 miles	14-16 mi

Time cap: 2.5-3 hours max for most runners

⏱️ Long Run Pace

60-90 seconds slower than marathon pace

Marathon Pace	Long Run Pace
7:00/mi	8:00-8:30/mi
8:00/mi	9:00-9:30/mi
9:00/mi	10:00-10:30/mi
10:00/mi	11:00-11:30/mi
11:00/mi	12:00-12:30/mi

Feel test: You should be able to hold a conversation

🍌 Fueling Guide

Duration	Carbs	Fluids
<60 min	None needed	To thirst
60-90 min	Optional	4-8 oz/20 min
90-150 min	30-45g/hr	4-8 oz/20 min
150+ min	45-60g/hr	Personalized

Start Fueling At:

45-60 minutes into the run
BEFORE you feel depleted
Every 20-30 minutes after first gel

📊 Recovery Cost

% of Weekly	Recovery Cost	Frequency
<25%	🟢 Low	Every week OK
25-30%	🟡 Moderate	Weekly sustainable
30-35%	🟠 Elevated	Every 2-3 weeks
>35%	🔴 High	Race-specific only

Note: Higher % = more recovery days needed

🎯 Race-Specific Long Runs

Race	Peak Long Run	Min Weekly MPW
5K	6-8 miles	20+ mpw
10K	8-10 miles	25+ mpw
Half Marathon	10-14 miles	30+ mpw
Marathon	16-22 miles	40+ mpw

💡 Quick Tips

Build gradually: Increase long run by max 1 mile/week
Cutback weeks: Reduce long run 20-30% every 3-4 weeks
Hot weather: Slow 30-60 sec/mile above 70°F
Recovery: Easy or rest day after long runs
20-mile myth: You don't NEED 20 miles for a marathon
Time > distance: Cap at 3 hours regardless of pace

⚠️ Warning Signs to Stop

Sharp, localized pain that worsens
Dizziness, confusion, or nausea
Heart palpitations or chest tightness
Altered gait or limping
Lightning within 10 miles

Remember: One cut-short run beats weeks of injury