Longrun Part 2: Duration of the Run

 

In essence, a longrun should last between 2 and 4 hours, depending on the runner. There are two methods to determine the duration of a longrun:
1. Based on the runner’s weekly running distance: The longrun duration should not exceed 30-35 percent of the total weekly runs. For example, if you run approximately 60 km per week, your longrun should be around 21 km.
2. Based on the runner’s estimated race finish time.
For instance, if you plan to run a sub-4 marathon, your longrun duration should be around 3 hours and 30 minutes. If you aim for a 5-hour finish, limit your longrun time to around 4 hours.
Notes:
- For individuals who are prone to injuries or are accustomed to shorter runs, it is advisable to start with shorter longruns and gradually increase the duration to allow the body to adapt to extended periods of exercise and reduce the risk of injury.
- For marathon training, the shortest longrun should be at least 26 km. To meet this requirement, runners need to increase their weekly training volume to approximately 80 km.
Training is a long-term process of building endurance over time, not just in a single run. Therefore, be cautious in every run, even the easier ones. This is a consistent principle if runners want to improve performance and overall fitness.
As a matter of fact, this may contradict the views of some recreational runners. Everyone has his own perspective, and no matter how we exercise, simply getting out of the comfort zone and hitting the road is already a success in itself.
Have great longruns and enjoy!

 

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The Halong Bay Heritage Marathon running track is certified by the World Athletics and the Association of International Marathons and Distance Races. The race is part of the official competition system of the Vietnam Sports Administration and the Vietnam Athletics Federation. The marathon has joined the Age Group Ranking System of Abbott World Marathon Majors since 2022.

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Race Date: November 19, 2023

Facebook fan page: https://www.facebook.com/HalongBayInternationalHeritageMarathon

Should you have any question about the Halong Bay Heritage Marathon, please email us at: halongrace@dhavietnam.vn.

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The Heritage Race system, organized annually by DHA Vietnam, comprises the Hanoi Marathon - Heritage Race in October, the Halong Bay Heritage Marathon in November and the Can Tho Marathon - A Heritage Race in December.