The long run

As I've mentioned before, I like running for many reasons and one of these is the flexibility it brings. With a busy lifestyle and workload, I usually manage to get out for three runs a week. During busy weeks this can drop down to two runs. 
If I maintain three runs a week I often see bigger improvements but know that this is not always possible. I once tried four runs a week but my body didn't respond well so three will do, however one thing that has always slotted into my weekly routine is the long run. 
In this blog I will share some of the ideas behind my weekend runs in the hope of giving you something to add to your routine. 

The big one
Every weekend I complete a longer run and focus on one of two things: 1. Longer and slower or 2. Longer and tempo (More detailed information about tempo running here)
What we define as a long run depends on where you are in your progress. If it's early days then your long run could be 5km. Depending on the time available my long run varies from 10km to 10 miles. Most articles you read say that the long run is often over one hour. For me, the log run is time on your feet to build up your aerobic capacity.  It's a chance to get out there and cover some distance and really think about your pace. If I've struggled to get good training sessions in during the week I'll run the longer run at a tempo pace. However, one of my greatest challenges is to slow things down and run at a much steadier pace for the long runs (For greater detail about this and for some science behind the long run I recommend reading this answer to a runner's question- Link)

My thoughts

Tempo run- 11 miles

The above run is a longer run roughly at 30 seconds per km slower than my 10km pace.

Here's another tempo run for 10km

I would still class the above run as a tempo run but it's 20 seconds per km slower than my 10 km pace. Both of the above runs are slightly different in pace but would put my heart rate around the 155bpm mark. I also picked up the pace for the last 2km in both runs. I once read that Mo Farah always recommended lengthening your stride at the end of your runs. If Sir Mo says that- I'm in! I think it's because of muscle memory. I always like to finish a run feeling like you've really pushed yourself as that is exactly what it feel like when you race, except the feeling is for much longer. 

Loop or out and back

The majority of my runs involve the completion of a loop. I have a few local runs stored up and pick one depending on the distance I want to cover. Most people do this- Set off and complete a nice loop- Job done. 

I would suggest that you consider an out and back run( I'm not sure of the correct terminology but it works for me.) I have a trail run near me which takes me exactly 5 miles from my home. It's hard going due to hills and the terrain but being 5 miles away from home gives you the push to kick on and return home for the full 10 miles. 

What I also do at the 5 mile mark is stop my watch, grab a drink, take on an energy gel, take a selfie (sometimes,) enjoy the scenery and complete a few stretches. I'll then start the watch and head back home with one aim: Beat the time it took to get out there. This then gives you a positive split and enables you to get a feel for the different paces. The positive split is what I also replicate in races so it makes sense to practise this when you can. 

I also find the out and back approach works well when I'm away on holiday due to not knowing the locality. I set off with a distance in mind and keep track of my running watch to see how things are going. Once I hit half way it's once again a good spot to stop and enjoy your holiday locality. Stopping isn't going to drastically impact on the run but does enable me to take in my surrounding and get a feel of how the body is doing. The important point is to not stop for too long. 

Other pointers:

1. Get to know your pace for different distances: I'm currently at 4 mins per km for 5km, 4:10 for 10km and 4:25 for half marathon. Knowing these is important as you can then tell how hard you are working on your runs. You can then alter your training pace to target different areas of your fitness. 
2. If something feels tight, stop and stretch.
3. Finish faster
4. If you are in a new place and want a loop why not use Google maps or the maps on the Ordnance Survey website found here.
5. Hydrate correctly and find a balance for your energy intake. I use a High5 energy gel per 45 minutes. Others often use isotonic drinks, sports drinks with electrolytes in them, sweets etc
6. After your run, don't go wild with the treats. You've worked hard but that does't mean you can use up those calories with junk. I often grab a glass of milk as I've read that it's a good option. It's also important to then have something for your protein intake to aid recovery. This doesn't need to be a protein supplement!  
7. Finish with a walk. I find that a 200m walk at the end lets everything flush out of the legs and gives your body a window to cool down. (Stopping at the door then entering a house with the heating on isn't much fun.) 

You will read lots of advice about the long run. For me, it's important that there is variety in whatever you do. Track your pace and enjoy the scenery and progress. Keep running.