Tag Archives: aerobic endurance

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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Endurance is best built through your regular runs, rather than your long run

Runners understandably focus on their long runs while training for races from the 5K to marathons and ultras. Your ability to run long determines how well you run your longest races, and long runs help build the aerobic capability that carries you through races of all distances.

However, the long run also receives too much focus. I’m not going to call the long run overrated, because long runs definitely are not overrated. They’re important. But long runs are one component of a successful training plan, and building your aerobic endurance and performance requires more than getting your long run in every week.

And no, I don’t mean doing your speedwork. In fact, improving your aerobic capability requires no speedwork at all (though speedwork can certainly help your running economy, and is valuable for maximizing your race day speed).

We fixate on the length of our long runs. We fixate on the speed at which we run our speedwork. But we don’t pay much attention to the length of our regular runs, and it turns out the latter is as important (if not more important) to developing our aerobic endurance.

To briefly summarize and blow over a ton of science:

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