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A Mid-Week Long Run Is Possible—Here’s How To Do It

Weekends are for long runs. Or maybe they aren’t? Traditionally, most training plans schedule them for the weekend, but what if that doesn’t work with your schedule?

When it comes down to it, the most ideal day for a long run is the day that you’ll do it. They are central to a strong marathon training plan and if you find yourself shortening those essential runs or putting them off because of your schedule, then it’s time to take a look at when you can fit them in.

Where To Put Your Long Run

Many training plans set up the long run to be on the same day as your goal marathon. There’s a number of reasons why this is beneficial: your weekly routine will be the same on race week as it has been your whole training cycle and your body won’t have to make any major adjustments. But, if weekends don’t work, you can build your training plan around a mid-week long run.

Modify The Plan

A marathon training plan should have 2-3 “hard efforts” including the long run. When you build your marathon training you should start first with your long run, then add in an interval training workout 2-3 days before or after. In a more advanced marathon training plan you would also include a tempo run, which would fall somewhere between the long run and your interval workout.

If a mid-week long run works best for you, then your training plan might look something like this:

MON: Easy Run (Tempo run in a more advanced plan)
TUES: Easy Run
WED: Long Run
THURS: Rest or Recovery Run
FRI: Easy Run
SAT: Interval Workout
SUN: Rest or Recovery Run

Make your long run a priority and you’ll find that you’ll fare better on race day.

Run Far Girl

Run Far Girl

Sarah Canney is author of, freelance writer, running coach and creator of Run Far Gear and Rise.Run.Retreat. After running on the roads for nearly 14 years, Sarah recently transitioned to trail and mountain running and is an avid snowshoe runner. She is mom to three little ones, whom she homeschools. Sarah is also a passionate fundraiser for the Children’s Hospital at Dartmouth Hitchcock, where her son, Jack received care as an infant. After a nine-year battle with anorexia and bulimia, Sarah has reached a point of peace and freedom and openly shares her journey to recovery. You can also find Sarah on Twitter and Instagram as @runfargirl.