Tag Archives: 55-5 Long Run

A best practice for very long marathon training runs

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If training for your first marathon, or even if you’re generally not used to regular runs longer than 2 hours… there’s a better way to get in long run mileage than just doing one long uninterrupted run.

Once a single run exceeds 2.5 hours, the physical damage a run does can offset a lot of the training benefits from running long. Many runners may need multiple easy days or days off to recover, which derails some key workouts and disrupts your fitness development more than the long run helped it.

The Galloway Method, aka run/walking your longest workouts, offsets this by building in repeated rest breaks through walking. However, training this way only makes sense if you intend to run/walk the marathon. If so, then Galloway’s approach or any run/walk variation is completely fine.

For those who intend to *run* the entire race, you need to fully run all your long runs. And you need to be mindful on long runs of the 2.5 hour threshold.

Yes, that means your uninterrupted long runs will be well short of many training thresholds like the 20 Mile long run.

But that doesn’t mean you can’t or shouldn’t run 14-20+ miles on long run training days. In fact, when new to marathons, you absolutely need to get these long mileage days in.

So how do you do it, if you should only run 2.5 hours max, and you can’t possibly cover the needed distance in 2.5 hours at an easy, sustainable pace?

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A Better Long Run: The 55-5 Long Run Method

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As with a lot of training approaches, runners have a very polarized approach to how they handle long runs.

Either they do a simple easy run over a long distance, or they add in some tempo with the long run (either trying to run the whole thing at a tougher moderate pace, or mixing in tempo segments with easy running), turning it into a grueling exercise.

Both polarized approaches have substantial drawbacks.

The long easy paced run may develop long aerobic endurance, but it also accustoms you to only handling your longest distances at an easy pace. Any attempt to race longer distances thus becomes a huge struggle, because you haven’t practiced running faster at max distance.

The mixed tempo run may address that issue, but creates another issue: It asks you to work especially hard at points on a run that is already fairly difficult due to its duration. This increases the burnout and injury risks, and at the least makes long runs such a miserable experience that many just forego any sort of intermediate tempo work on those runs. (It’s the biggest issue with the Daniels Marathon Plans. Those quality long runs are super-demanding. Few outside of elites and hardened distance running vets can consistently handle them.)


Regular readers can probably sense where I’m going with this point: There is a vast and mostly-unexplored middle ground to long runs that will allow you to work on and develop aerobic strength (aka the ability to maintain faster paces over longer distances), without demanding so much from you.

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