Long runs are a very important part of any training program. Long runs teach your body to burn fat as a fuel after your glycogen stores are runing low. This is essential in a race because if your body can burn more fat you'll have more fast glycogen stores in your muscles at the end of a race. Long runs also teaches you how to run when tired, and it promotes the growth of new blood vessels. Aside from the physical benefits of a long run, I also think that there are mental benefits. If you can train your mind to stay concentrated over the course of a long run, which can last anywhere from 60 minutes to 2 hours, you should have no problem staying focused for an entire 5k race. Here are some pointers about long runs.
How Far Should I Go?
The common wisdom on long runs (for 5-10k distances) is that the mileage of the run should be, at the very least, 3 times your race distance. Therefore, for 5k racers, your long run should be around 9-10 miles. When I was in high school, I liked the 10 mile long run because it made it easy for me to figure out my pace (70 minutes = 7 minutes per mile pace). Also, when starting to do long runs, you should maybe start with 6 miles, then move up 1 mile each week to 9 or 10 miles. Running 10 miles without any build up puts you at risk for injury.
Keep in mind that for any talented junior or senior high school runner, running 9-10 miles for a long run should be a minimum. If you have any inclination to run in college, it's important to realize that long runs for college athletes average anywhere from 12-16 miles.
Frequency of Long Runs
This really varies on how you feel. If you are feeling really tired and sluggish from workouts, you probably shouldn't go on a long 10 miler, but, rather, should settle for an easy 4 or 5 mile. I would say that 3 long runs a month would be a good rule of thumb. I also recommend that you take the day after easy, or completely off. Long runs are taxing on the system, and you usually need a day to recover. Therefore, it might be a good idea to include the long run at the end of your week. Maybe run it on Saturday and take Sunday off. And don't go more than one long run a week!
Speed of the Long Run
The pace of your long run depends on your level of fitness. However, keep in mind that distance, not speed, is the important aspect of long runs. Try to keep your pace such that you could easily carry on a conversation with someone running next to you.
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