The long run in distance running is one of the most important workouts for runners because it helps build endurance, stamina, and speed.  However, when just starting out training for 5K races, you might ask yourself, “how long should I be running for my 5K?” Well, I did a little research and found that the optimal long run while training for a 5K race is approximately 30-40% longer than your average daily mileage.  However, because everyone is at different stages in training for a 5K, we will breakdown everything you need to know about your next 5K preparation long run from beginning to middle to end!

What is a Long Run?

In order to figure out how long you should be running for your long run in preparation for your next 5K, we must first understand what a “long run” really is.  A long run in distance running is typically your longest run of the week and is about 30-40% longer than your typical daily mileage.  This run is important because it helps build endurance and stamina to maintain a fast speed for a longer period of time.  Additionally, long runs prepare you to run faster because it causes your legs to build muscle especially when you are tired.  By building these muscles while you are fatigued, you will learn to overcome discomfort and fatigue when you are trying to achieve your next 5K personal record (PR).  

How Long Should My Long Run Be For A 5K?

Your long run should be approximately 30-40% longer than your average daily mileage.  While this is a general rule to follow, we have provided tables displaying Endurance Fam’s 5K Training: Optimal Long Run Distances for Different Daily Mileages.  These tables are designed to give you a general idea what how long your long run should be.

1. Beginning Training: How Long Should My Long Run Be When First Starting?

When first starting your training for a 5K you should start with shorter distances and a slower pace.  Once you become more comfortable with your average daily mileage, you can begin implementing long runs into your running schedule.  Below you will find a chart displaying your average daily mileage and the corresponding long run mileage estimates. This first chart should be referrence when first starting your training.

5K Starting Training Table: Average Daily Mileage to Long Run Mileage Conversion

2. Peak Training: How Long Should My Long Run Be At Peak Training?

As you progress throughout your season and training for your next 5K you will want to slowly increase the mileage of your long run.  This increase does not need to be drastic and you can even skip some weeks without increasing your mileage.  The main thing to remember is “your health is more important than an extra mile”.  Below you will find the average daily mileage and the corresponding long run mileage estimates for your peak training fitness.  Again, these long run mileage can vary depending on how your training is going. You should not be afraid to slightly increase or decrease your mile depending on how you are feeling.

5K Peak Training Table: Average Daily Mileage to Long Run Mileage Conversion

3. Close to Race Training: How Long Should My Long Run Be Close To My Race?

As you get closer to your race (a few weeks away), you will want to begin dialing down your mileage so you can start resting your legs and preparing your body to be fresh for the race.  As you will see in the chart, there is a decrease in mileage but it is not significant.  You do not want to move away from your routine workout and running schedule soon before your race.  Again, remember these numbers can be adjusted based on how your body is feeling.  You do not want to be pushing yourself too hard before the race but want to make sure you are maintaining your fitness.

5K Near Race Training Table: Average Daily Mileage to Long Run Mileage Conversion

Verdict

When preparing for a 5K race, your long run should be approximately 30-40% longer than your average daily mileage.  You will want to start off at a shorter distance when first starting your training and begin building your fitness until you reach your peak fitness.  A couple weeks before your race, you want to begin dialing back your mileage so you can be recovered and fresh for your race.  Always remember that, “your health is more important than an extra mile,” and you should not push yourself if your body is telling you not to. Be sure to use the long run distance tables provided as a general guideline (it should not be taken as professional advice).  However, by following these general guidelines you will be on your way to your next 5K personal record!

One of the most important workouts for long distance runners is the long run. This run is about 40% longer than your typical daily mileage.  Depending on your current workout schedule, you may have to slightly adjust the day of your long run.  Ultimately, Sundays (or a day in between two medium distance runs) are the best days for a long run.  Let’s take a closer look into why Sundays are great days for your next long run!

What is a Long Run in Distance Running?

A long run in distance running is your longest run of the week.  Typically, this run will be about 30-40% longer than your average daily mileage.  This will depend on your mileage and might have to be increased if your daily mileage is between 1 to 5 miles.  Therefore, if on a regular day you run about 5 miles, then your long run should be about 7 or 8 miles.  

Why do a long run on Sunday?

Now that we know what a long run is, let us take a look at what day is best to do a long run.  Long runs typically take a lot of physical and mental demand, so doing a long run after a hard workout might not be the best choice.  In order to understand the best day for a long run we need to breakdown the typical running workout schedule (this may vary runner to runner):

• Monday: Medium distance run
• Tuesday: Hard run / Workout
• Wednesday: Recovery run
• Thursday: Hard run / Workout
• Friday: Recovery run
• Saturday: Medium distance run
• Sunday: Long Run

Using this weekly running schedule as an example, you can see that we surround our Sunday long run between two medium distance runs and never before or after a hard run.  This is because the medium distance run will allow our legs to continue to recover while also preparing them for a longer run.  The reason we do not have a recovery run before our long run is because this recovery run is usually a slower paced and shorter run.  Running at a slower pace for a shorter distance could make you feel sluggish for the next day.  However, these slower recovery runs are necessary to help your muscles recover.

Top 3 Benefits of Long Run Workouts

Long runs are important because they increase our physical and mental ability to run longer and faster.  Let us take a look at the Top 3 Benefits of Long Run Workouts:

1. Build Up Muscle, Oxygen Flow and Endurance

After reading many scientific papers and studies, these researchers found that during and after these long runs, our body goes through physiological changes that can be quite confusing.  However, the most important takeaway is that long runs not only strengthen our tendons, ligaments, and muscles but also allows more oxygen to flow to our running muscles.  These physiological changes allow use to continue to build muscle and stamina.  A couple days after doing a long run, you will start to feel that your shorter runs start to feel easier and easier as time goes on.  

2. Building Confidence and Mental Strength

Additionally, an important benefit of long runs that is not talked about as much as building muscle is the mentality aspect.  Just think about it, say the longest run you have ever done is a 5 mile run.  On Sunday, you complete an 8 mile long run. Now when you do anything less than 8 miles, you can think to yourself “any mileage less will be easy because I have already done 8 miles before.”  As you continue this way of thinking you will constantly be able to increase your long run distance week after week.  You will be able to run distances you never thought were possible and accomplish goal after goal.

3. Increase Race Speed

In addition to building endurance and confidence from long runs, you will also become faster from these long runs.  Not only will you build slow-twitch muscle fibers that are important for endurance but also fast-twitch muscle fibers for speed.  These fast-twitch fibers will allow you to run faster especially at lower distances.  A little known fact is that many of the world’s best track and field sprinters actually do a long run at least once a week.  This will increase their speed by allowing them to build muscle necessary to maintain their fast running pace, ultimately increasing their running speed. 

Verdict

The best day to do a long run is Sunday (or a day in between two medium distance runs) because your legs will be well rested and not sluggish.  Long runs will help you build endurance, confidence and race speed.  If properly planned, your next long run will be your best one ever and you will be on your way to achieving your highest goals.