HOW TO DO A LONG RUN
Do a long run once time per week no matter the distance you're training for.
Long runs should be 20-30% of your weekly mileage.
Long runs should be between 1 & 3 hours.
Long run pace should be about 2 minutes slower thank your 5k pace.
Eat a carb dense meal of about 300 calories before your run.
Refuel with protein & carbs within 30 min. of finishing your run.
Drink to thirst throughout your run.
Break the run into sections to mentally handle the distance.
Run with friends, music or podcasts.
LEARN MORE AT THEMOTHERRUNNERS.COM.