If you’re chasing a marathon or just running solid high mileage, this plan’s for you.
I’m assuming you’re starting with a long run of around 8 miles. And yeah, I know most marathon training plans go for 16+ weeks—but this is a focused 12-week look at your long run buildup.
Let’s get to it:
- Week 1: 8 miles
- Week 2: 10 miles
- Week 3: 12 miles (yep, we’re adding 2 at a time—fine when your base is solid)
- Week 4: 8 miles — drop back (~30–35%)
- Week 5: 14 miles
- Week 6: 10 miles — lighter week (12 is okay too if you’re feeling good, but don’t push if you’re dragging)
- Week 7: 16 miles — this is where it starts to feel real
- Week 8: 12 miles — recovery
- Week 9: 18 miles
- Week 10: 14 miles — another step back or begin tapering
- Week 11: 20 miles — peak week for most marathoners
- Week 12: 15 miles — recovery or taper
That’s a beast of a block. You’ll notice we back off every few weeks to let the body absorb the work.
Some runners even skip a long run entirely every 4–5 weeks—maybe throw in a bike ride or a swim instead. That’s smart, especially when you’re pushing 50–60 miles per week.
Real talk: When I was training for a trail marathon last year, I threw in a brutal 16-miler on mountain trails.
Slower than my usual pace, sure—but it kicked my legs into gear and gave my joints a break from pounding pavement. Trail long runs are gold if you’ve got access.
During these monster runs, fueling is non-negotiable. Gels, sports drink, a banana—whatever your system can handle.
And recovery? Treat it like a full-time job. Ice baths, stretching, foam rolling, even a quick physio check-in can save your season.
And if you’re skipping strength training? You’re leaving free gains on the table.
Build your glutes, your core, your legs—those extra 10 minutes after a run go a long way.
Long Run Variations: Spice It Up
Doing the same long slow run every weekend gets old.
Once you’ve got a base, try mixing it up to build different skills. Here are a few that worked for me and my runners.
1. The Classic LSD (Long Slow Distance)
This is your go-to long run. Just head out at a chill, steady pace and enjoy the miles.
It builds endurance, teaches your body to burn fat, and strengthens your joints and tendons without too much strain.
Sometimes I go by time instead of distance.
A 90-minute run with no pressure on pace can feel way more freeing than chasing 10 miles. Run easy. Listen to your body.
Tips to stay sane:
- Pick a nice route
- Listen to a podcast
- Run with a buddy
This is your weekend reset. Soak it up.
2. Negative Split Long Run (Finish Strong)
Start easy, finish faster. That’s the game.
Let’s say you’re doing 10 miles:
- First 5 miles at your easy pace (say 11:00/mile)
- Next 3 miles pick it up a bit (around 10:20/mile)
- Last 2 miles, push to 10:00/mile or even your goal race pace if you’re feeling good
This builds strength and teaches you how to finish a race without falling apart.
I remember trying this for the first time and saving too much—I still had energy left at the end.
Next time, I ramped it up earlier and finished feeling strong, not spent.
Caution: Don’t do this if you’re still struggling to finish the distance.
Use it when you’re already comfortable and want to get more out of the miles.
3. Long Runs with Fartlek (a.k.a. Speed Play)
Let’s talk fartlek. It’s Swedish for “speed play,” and that’s exactly what it is — adding random bursts of faster running during your long run, no pressure, no rigid rules.
Just pure chaos in the best way.
Here’s how I like to do it: I’ll be in the middle of a 10-miler, cruising easy, and then suddenly tell myself, “Sprint to that ugly red scooter up ahead” or “Go hard till I hit the next warung.”
Sometimes I’ll surge uphill, sometimes to a tree or a parked truck. The point is, it’s not scripted. It keeps me sharp, makes long runs way less boring, and works muscles I don’t touch during steady efforts.
Fartlek works because it sneaks in some moderate-to-hard efforts, giving your legs a wake-up call mid-run.
It’s great for race prep too — especially for events with rolling hills or competitors that surge randomly. You’re teaching your body to recover while still moving. That’s gold.
Here’s how to start:
- Newer runners: Throw in 4–5 short bursts (maybe 30 seconds to 1 minute) at a controlled, faster pace. Not sprinting — just a notch up.
- More experienced? Try something like 5 x 3 minutes at tempo pace sprinkled into a 15-miler.
Just don’t overdo it. Fartlek long runs are like sambal — a little goes a long way.
I maybe do them once every 3–4 weeks when I’m craving something playful.
Runner insight: One Reddit guy said fartleks made his long runs “fly by.”
I get it. They keep your brain busy and legs guessing.
Now your turn — have you tried fartlek long runs before? What landmarks do you use for your speed bursts?
4. Fast-Finish Long Runs
This one’s a test of grit. You run most of your long run easy… then flip the switch and push the last part at a harder pace.
It’s like telling your tired legs, “Not done yet.”
Let’s say you’ve got 12 miles on the plan.
You cruise through 10 miles easy, then hammer the last 2 at half marathon race pace. Marathoners sometimes do this with 5–6 fast miles at the end of a 20-miler.
Why bother? Because that’s how races unfold. You’re tired. You want to stop. But the finish line’s not coming to you — you’ve gotta chase it.
These fast finishes teach your brain and body to hold strong when everything’s begging to slow down.
My advice?
- Try it once every 4–6 weeks, max.
- Start small — even just finishing the last mile fast is a solid intro.
- Avoid sprinting. This is controlled discomfort, not a final-all-out-death-run.
I remember doing a 16-mile run before my first marathon.
I cruised through 12, then pushed hard for the last 4 at race pace. It hurt, especially that last stretch, but it gave me confidence.
On race day, when mile 22 hit and my legs turned into bricks, I remembered that run — and I kept going.
Tip: Do these on flat or familiar routes.
Nothing kills momentum like trying to push pace up a steep hill. Ask me how I know.
Question for you: What’s the hardest fast-finish run you’ve done? Ever surprised yourself?
When to Add Long Run Variations
If you’re still getting your legs under you, don’t rush into these fancy tweaks.
Stick with easy long runs for at least 4–6 weeks. Once 8–10 miles feels doable (or 5–6 for 10K prep), start experimenting. Make every third long run “a fun one.”
That could be a fartlek run, a negative split, or a fast finish.
These workouts are tools — not rules.
If you’re dragging or just not feeling it, go easy. No guilt.
Reddit Wisdom: Some runners do hilly long runs for strength, others prefer progression runs to simulate race day.
The point is variety — but sparingly. Don’t burn out trying to spice up every Sunday.
8-Week Beginner Long Run Plan
Here’s a simple way to build your long run from 3 to 7 miles.
We’re not jumping too fast — just enough to grow without frying your legs.
Week-by-Week Breakdown:
- Week 1: 3 miles (easy start)
- Week 2: 4 miles (if 3 felt good)
- Week 3: 5 miles
- Week 4: 3 miles (cutback week)
- Week 5: 6 miles
- Week 6: 4 miles (or 5 if feeling great)
- Week 7: 7 miles
- Week 8: 5 miles (taper week or race week)
Notice the rhythm? Add, recover, push again.
This lines up with the 10% rule — don’t boost mileage more than 10–15% per week, unless you just took a cutback.
By Week 7, you’re ready for a 10K or the start of half marathon training.
Repeat weeks if needed — no rush. I’ve had athletes stick at 5 miles for 3 weeks before leveling up. It’s about consistency, not speed.
Pro Tip: Keep your other runs easy during this phase.
Toss in a yoga day or a light cross-training session midweek, and always grab 1–2 rest days.
Intermediate Long Run Plan (10 Weeks)
This plan’s for you if you’ve got a decent running base — say you’ve already been logging 3–4 runs a week — and you’re thinking about a half marathon or just building some serious endurance. If you can handle a 5-mile long run today without crawling home, you’re good to start.
Here’s how I’d lay it out:
- Week 1: 5 miles
- Week 2: 6 miles
- Week 3: 7 miles (steady climb)
- Week 4: 5 miles — recovery week (cut it down by ~30%)
- Week 5: 8 miles
- Week 6: 6 miles — light week again
- Week 7: 9 miles
- Week 8: 7 miles — recovery
- Week 9: 10 miles
- Week 10: 7 miles — recovery or taper if you’re racing soon
Now, if you’re eyeing a half marathon, you might bump up to 11 or 12 miles in weeks 11 and 12 before you taper. But even if you’re not racing, building from 5 to 10 miles over ten weeks is a strong move. That’s how I’ve helped a lot of runners level up.
I built in recovery weeks every 2 to 3 weeks on purpose. As the mileage climbs, your body’s going to need it. Don’t wait until you’re wrecked — back off early and stay consistent.
And if you want to spice it up, toss a bit of quality into your long runs once in a while. Nothing crazy — maybe in Week 9, during your 10-miler, run the last 2 miles a little quicker. Just enough to challenge the legs and build that late-run grit. But if you do that, really pay attention to your recovery.
Quick tip: At this level, midweek runs start to matter more. If you’re hitting 10 miles on the weekend, throwing in a 6- to 7-miler midweek helps your body handle the load. A typical week might be a 5-mile, a 7-mile, and a 10-mile run — plus a couple of shorter ones. That’s when you’re really starting to build some staying power.
Final Words: Your Body Comes First
These plans aren’t commandments — they’re blueprints (see what I did there?). You’ve got to listen to your own body. If you’re cooked after Week 3, take an extra easy week. If you’re flying and feeling fresh, maybe hang at 10 miles for two weeks before jumping to 12.
There’s a popular rule among smart runners: Two steps forward, one step back.
Push, recover, adapt. That’s the cycle.
Also remember, your long run doesn’t stand alone. What you do before and after it matters big time.
If you run hard intervals Friday night, don’t expect to crush a 14-miler Saturday morning. That’s just asking for trouble. I always schedule an easy or rest day before my long runs — and often rest the day after too.
Sample Weekly Flow
Let’s say you’re in the intermediate or advanced zone. A typical week might look like this:
- Monday: Rest or cross-train
- Tuesday: Short easy run
- Wednesday: Mid-week medium run (or a speed workout)
- Thursday: Easy run or cross-training
- Friday: Rest or light shakeout
- Saturday: Long run (or do it Sunday if your schedule flips)
- Sunday: Rest or light activity — yoga, walk, or a slow spin
If you’re just starting out, 3 runs a week is plenty. One of them should be your long run. Intermediate folks, aim for 4–5 runs. Advanced runners? You might hit 5 or 6 sessions weekly, including speed work and strength.
Go Long and Prosper: A Final Encouragement
Now, I’d love to hear from you: when you complete your next (or first) long run, come back and share your experience. What worked, what was tough, any epiphanies along the way? Drop a comment below and let’s celebrate those milestones together. Ask questions, encourage others – we’re all in this together, one mile at a time.
Call to Action: Ready to level up your running? This week, plan and execute a long run using the tips from this guide. Then tell us about it in the comments – how did it go, and how did it make you feel? Got any tips of your own or funny stories (blister the size of Texas, anyone)? Share those too! Let’s build a community of long-run warriors, inspiring and learning from each other.
Go forth, conquer those long runs, and most importantly — enjoy the ride. Happy running!