General Discussion Triathlon Talk » Marathon Long Run - 1 Long vs. 2 Medium Rss Feed  
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2008-03-07 1:17 PM


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Subject: Marathon Long Run - 1 Long vs. 2 Medium
Hi y'all,

I know this question has been asked before, and I totally apologize in advance, but I can't seem to find the specific answers without spending a ton of time sifting through the search forums. But in terms of training for a marathon (or even a HIM or IM for that matter) and building up mileage, are there any advantages/disadvantages to splitting up a long run (say 15 miles) into two medium distance runs (i.e. 7.5 and 7.5) which would be on the same day (1 in morning and 1 in evening)? Would I still get the same benefits doing the two shorter runs as if I had just gone the whole 15 miles straight? Or would I be cheating myself? I'd like to hear about your experiences... Thanks!


2008-03-07 1:22 PM
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Master
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Subject: RE: Marathon Long Run - 1 Long vs. 2 Medium
My thoughts are if you training for a marathon you should do the full 15 in 1 run, when you're ready for that distance, if that's the mileage of your long run for that week.
2008-03-07 1:25 PM
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Resident Curmudgeon
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Subject: RE: Marathon Long Run - 1 Long vs. 2 Medium

I would check with the RD of your target race to see if he/she will let you run 13.1 in the morning and 13.1 in the evening come race day. If so, then split your long run.

Cool

2008-03-07 1:27 PM
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Cycling Guru
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Subject: RE: Marathon Long Run - 1 Long vs. 2 Medium

While the overall training volume will be the same on paper, your body will not get the same physiological adaptations by breaking up a long run.

There are a few controversial coaches out there that say it provides the same benefit, but that is completely off the norm.  The top running coaches out there do not precribe to it.

It has been my experience that you will get the most benefit from doing the long run as a long run.  Part of it is psychological, part physiological.  The key thing is that many of the changes in both your running economy and in your glycogen store adaptations occur when the body is stressed over those long runs.

You aren't going to be able to break up your marathon up into two 13.1 mile runs with a break!



Edited by Daremo 2008-03-07 1:27 PM
2008-03-07 1:41 PM
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Runner
Subject: RE: Marathon Long Run - 1 Long vs. 2 Medium

You could split up like that in the middle of the week, and do a full 15 miler on the weekend.  That would give tremendous benefits.

If you're a novice marathoner, you definitely want to get those long runs in one shot. 

2008-03-07 1:46 PM
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Subject: RE: Marathon Long Run - 1 Long vs. 2 Medium

make a point in getting the long run in!



2008-03-07 1:49 PM
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Subject: RE: Marathon Long Run - 1 Long vs. 2 Medium
Go long. During the week it may be beneficial to split up runs to get in more miles but for your long run you should put it all together.
2008-03-07 1:50 PM
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Champion
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Subject: RE: Marathon Long Run - 1 Long vs. 2 Medium
There's no comparison, in my experience. I've done a fair number of, for instance, 8 mile runs in the morning followed by 6 in the evening and that's just not the same thing as a 13-15 mile run. Rick (daremo) got at the underlying reasons...the psychological dimension, IMO, is every bit as important as the physiological adaptation involved, if not more so. Just my two cents, but definitely based on having done both scenarios in training.

Single biggest difference for me this year in getting to sub-4 vs. sub-5 previously was multiple runs over 15 miles over a three month period leading up to my taper and particularly having done one run 20+. I wasn't just better prepared physically, I was more confident mentally.
2008-03-07 1:51 PM
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Subject: RE: Marathon Long Run - 1 Long vs. 2 Medium
I've done 4 half-marathons and you MUST do the long run in one session. It's building your physical and mental endurance which is so very important. Now, if you have one week that you absolutely can't fit the 2-3 hours it may take to do the long run done in one time block, then split it up if that's what works for the one week- but get back on plan! Good luck!!
2008-03-07 2:00 PM
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Subject: RE: Marathon Long Run - 1 Long vs. 2 Medium

There can be advanatges to doing two runs that allow you to get more volume than you would otherwise be able to get easily in one run.  But to replace your long run for marathon training this way is a major-league short-cut that you'd likely regret. 

If you have a 10-mile midweek run and instead you do 2 x 6-mile that day PLUS the 15-mile long run on the weekend, that might have some value.  But that's different than what you're asking.

2008-03-07 2:20 PM
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Subject: RE: Marathon Long Run - 1 Long vs. 2 Medium

I'm going to give you the beginner point of view.  I'm currently wrapping up a 6 month training program for my first marathon.  Training went very smoothly up until my first 16 mile run.  that last mile was very tough for me and I dought that I could have gone any further.  Last week I attempted a 20 mile run and only got to 18, I could not have gone any further.  But now I'm much more confident about my first marathon at the end of the month.  I learned some very valuable lessons that day, both physical and mental lessons.  I would be no better off right now had I split that long run into two shorter runs.

hope this helps.



2008-03-07 2:23 PM
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Subject: RE: Marathon Long Run - 1 Long vs. 2 Medium
A lot of high mileage folks to two workouts in the same day and it is effective . . . but that is NOT the same as a mid mileage (25-50 MPW) runner training for a 26.2. The latter needs to go long for their long runs for the reasons stated above. Two 8 milers is easier than a 16. Your body goes through changes in fuel sources as runs get longer. More fat burning.
Plus the mental side. Probably more important. You have to learn to deal with the mental things that happen. I have many ups and down on a long run. Like most, I have better long runs and worse long runs. I learn from every one of them. None of this stuff happens for me until maybe 90 minutes into a run.
2008-03-07 2:28 PM
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Melon Presser
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Subject: RE: Marathon Long Run - 1 Long vs. 2 Medium
Another reason it's important to do the whole long run, all the long runs, is that you develop a fine-tuned understanding of your hydration and nutrition needs for the marathon. This is not a minor point.
2008-03-07 3:08 PM
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Subject: RE: Marathon Long Run - 1 Long vs. 2 Medium
the bear - 2008-03-07 2:25 PM

I would check with the RD of your target race to see if he/she will let you run 13.1 in the morning and 13.1 in the evening come race day. If so, then split your long run.

Cool



I was gonna type something like that but didn't wanna steal your thunder.......

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