What is the prerequisite long run to begin training for a full marathon?

90 min is a good benchmark

Long runs in marathon training are usually 2-3 hours 2-3x a month

What type of weekly mileage do you need to support long runs

We have used the 30% rule in the past which states your long run should not be more than 30% of total aerobic volume

If you workout 6 hours in a week, no more than 2-3 should be a long run

There are exceptions to this rule & we need to find what works best for the individual

Marathon training is more than just the long run & the more volume we do on one day the higher the chance for injury.

Balance risk vs reward

10% rule: We don’t want to increase long run too much too soon

10% of time of mileage

Do not increase every week

Having a cut back week

Consider having every other week be a build long run

We don’t need to run long every single weekend

More to marathon training than 1 single long run

SLOW THE F DOWN

You need to go slow enough to be in zone 2

Run/walks work well

FUELING

Fueling will allow you to run better

Carbs are fuel for long distances