The importance of the long run in endurance training...

Improves endurance:

Long runs build endurance by increasing your aerobic capacity. They train your body to sustain effort over extended periods. This improves your heart and lungs' ability to deliver oxygen to your muscles, enhancing overall aerobic fitness.

Builds mental toughness:

Getting mentally ready to run for the time required on race day is important, having taken yourself to a similar place beforehand is helpful. Developing mental strategies can help with this, be it...

• breaking down the distance into smaller chunks to tackle one at a time

• creating mental cues to help regulate your form, focusing on individual elements such as cadence, posture, or using the full range of motion in arms and legs

• learning to be okay in your thoughts and not relying on music or a podcast, as you may not be allowed these on race day

Lead to energy system adaptation:

These longer training sessions, if completed at the correct intensity, allow your body to become more efficient at utilizing fat as a fuel source, preserving your glycogen stores.

Lead to muscular adaptation and improved efficiency:

Long runs strengthen the muscles, tendons, and joints, reducing the risk of injury and improving the overall running economy. This means your running form becomes more efficient, reducing energy expenditure for a given pace and allowing you to run longer without fatiguing as much.

Pacing practice:

Longer runs give you the opportunity to practice pacing, ensuring you don't start too fast and can finish strong. Gradually increase your long run distance week by week, aiming for a peak run that's about 80-90% of your race distance. Consistency is key!