Most runners ruin race day before the starting line—by doing their long runs wrong.

Most runners either skip their long runs or run them the wrong way—and it’s costing them results. In this episode, you’ll learn how to turn long runs into your most powerful training tool. From easy “cupcake” runs to advanced over-unders, these five long run formats build endurance, pace control, and race-day confidence without burning you out.

Discover how to structure your training year, when to add variety, and how to finish long runs stronger than you started. Whether you’re building your base or chasing a PR, this episode breaks down the science and strategy behind every long run—so you can run farther, faster, and smarter.

Key Takeaways

• Long runs aren’t one-size-fits-all—they change with your goals, pace, and season.
• Mixing five long run styles builds endurance, speed, and race-day confidence.
• Training smarter means running with intention, not just mileage.

Timestamps

• [00:11] What You'll Learn
• [01:03] What Is a Long Run?
• [03:48] AD BREAK: Use This To Try All 5 Long Runs For Yourself
• [04:32] MYTH: LONG RUNS MUST BE SLOW, BORING SLOGS
• [06:00] 5 LONG RUN STYLES ARE YOUR TOOLKIT
• [06:25] All Easy (+ Fast Finish Bonus) Level 1
• [07:50] Help another Runner Get Better
• [08:05] Cupcake with Sprinkles - Level 2
• [09:10] Progression Runs - Level 3
• [11:01] The Big Block Sandwich - Level 4
• [12:33] Over Unders - Level 5
• [13:59] Use This Turbo Boost After Your Long Runs For Real Gains

Links & Learnings

• 📈 Get your free 5-week long run training plan https://dlakecreates.com/longrunfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/longrun
• Learn how to do Strides at the end of your long runs here - https://dlakecreates.com/strideswithme
• Learn how to run longer and farther without getting tired (base) - https://dlakecreates.com/base-training-for-runners/
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

Hosted on Acast. See acast.com/privacy for more information.