HAVE YOU EVER DONE BACK TO BACK LONG RUNS? 🏃‍♀️🏃 PODCAST EP. 163 for more!

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They might be best for you! Here's why:👇

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✅ THE 3 HOUR LONG RUN: As proven in research by Jack Daniels and other exercise physiologists, there is more risk than reward when running longer than three hours in marathon training. For many athletes, you aren't able to get 20 miles in within a 3 hour training run. So we split it up into two runs on a Friday night and Saturday morning, for example

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✅ NO MORE THAN 30% OF MILEAGE IN ONE SINGLE LONG RUN: Running more than 30% of your total weekly mileage in one long run is a big risk for injury. So in order to run the infamous 20 mile long run in marathon training, you would need to be running 60+ miles per week. Many runners don't run that much so we want to adjust the training with back to back long runs instead (see example below)

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✅ TIME ON YOUR FEET: Remember that our bodies do NOT know what “miles” are. It knows stress. It knows time on your feet. One runner may average 9:00 min/mile pace throughout a given week while another may average 11:00 min/mile pace. Running 40 miles/week will come out to vastly different amounts of total time on feet (6 hours of time for the 9:00 min/mile pace runner and 7.3 hours for the 11:00 min/mile pace runner). That’s a big difference over the course of a week that needs to be considered!

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EXAMPLES:

👉 13 MILES @ 13:50 pace/mile [8:35 pace/km] = 3 HOURS

👉 14 MILES @ 12:50 pace/mile [8:00 pace/km] = 3 HOURS

👉 15 MILES @ 12:00 pace/mile [7:30 pace/km] = 3 HOURS

👉 16 MILES @ 11:15 pace/mile [7:00 pace/km] = 3 HOURS

👉 17 MILES @ 10:35 pace/mile [6:35 pace/km] = 3 HOURS

👉 18 MILES @ 10:00 pace/mile [6:10 pace/km] = 3 HOURS

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We hope this helps! Comment below if you've done back to back long runs or if you're wanting to try it! 💪