Get the Most Out of Your Long Slow Distance Runs
While the main purpose of the long slow distance (LSD) run is to build mileage, it's also an opportunity to practice maintaining your form for increasingly longer periods of time. This is where you'll build an endurance base for your legs, patience for your mind, and increase your aerobic capacity.
More: How Long Should Your Long Runs Be During Marathon Training?
Tips for a great LSD run:
- Run your LSD mostly in second gear (a comfortable, conversational pace).
- Don't do speed work during your LSD runs. If you run faster than a comfortable aerobic pace, your body will not build capillary beds as extensively, or establish a fat-burning fuel system, which you'll need for the long miles ahead.
- To ensure you're not running beyond your aerobic threshold, practice breathing only through your nose. If you run too fast, you won't be able to nose breathe, and you'll have to gasp for breath through your mouth. It's a self-limiting method of pacing.
- Check in with your technique every few minutes. See if you're maintaining your posture, lean and cadence, and make adjustments as needed. This helps prevent fatigue, reduce pain, and increase your efficiency.
More: ChiRunning and the Art of the Long Run
As the mileage grows and your workouts intensify in this phase of training, focus on reducing your effort as much as possible through good technique and relaxation. You'll find that your runs feel easier, and you might even have some fun.
Sample Marathon Training Plan for Weeks 5 to 8
More: 22 Essential Pieces of Marathon Training Advice
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