usually I keep it at 20 miles but have done 22 as my longest in the past. I have a marathon in February and am thinking of going longer for my final long run (23 or 24?). So anyone go longer than the obligatory 20?
… has never shown any connection whatsoever to the final performance on marathon day. It’s not something to worry about.
But since you asked, my two best ever marathons came after cycles in which my longest run barely hit 19 miles
Usually, in the base period, I tend to build to 21 or 22. Then, during the build period, I do 3 20s where I build the amount of mileage at marathon pace - for example, 20 w/ 8 miles at marathon pace, the next week 20 w/ 10 miles @ marathon pace, then the next week 20 w/ 12 @ marathon pace, then back off for a week. The real key is how you structure your whole week though, not just the one long run. In general, if you are looking at purely running performance, I would go with at least one 10+ mile run during the week along with something along the lines of an 8 miler with 5 miles at half marathon pace to 15K pace to work on your lactate threshold. I tend to peak between 60 and 70 mpw during those blocks, but I would say depending on your goals, you can get away with as little as 45 mpw.
I have done 22 on a couple occasions but nothing longer.
My last Marathon build peeked at 16 miles. It’s also my PR.
The first few times I did it I had a few 26+ mile runs in.
When I concentrated on a 50 mile run I was planning to race - I did a 32 mile run and it hampered more than helped (I ended up pulling out of that race due to injury).
I’m kind of on the “consistent quality with a few ‘longer than normal’ distance runs” is the way to go.
If your longest run is 20 miles, you are leaving an entire 10k out there. As anyone who has blown up in a marathon knows, it happens in the last 10k. By not training into that last 10k, I think is a mistake. I build up to a 24 mile long run three weeks out, structured as 12 easy and 12 at goal pace.
My longest training run was 23 miles. I am giving serious thought to testing an “over marathon” training run of 30 miles. Just seems like it would be interesting.
What do you think about running that 20 miles on Sunday with tired legs from a fast 8-10 mile run on Saturday?
On race day, with taper, you should have simulated the full distance, but with less likelihood of injury.
30-32km ‘works’ for me.
Not everyone rides or want to ride their bikes during marathon standalone training 
To the OP: 20 is as far as I go. It’s about the consistent running over time and average weekly volume over time that matters. If given the choice between running 24 miles on one day vs 18 on Sat and 6 on Sunday, I’d choose the later every time.
Not everyone rides or want to ride their bikes during marathon standalone training
To the OP: 20 is as far as I go. It’s about the consistent running over time and average weekly volume over time that matters. If given the choice between running 24 miles on one day vs 18 on Sat and 6 on Sunday, I’d choose the later every time.
20 is my peak mileage run in (standalone marathon) training, too. that being said, for my next one, i’ll prob extend my long run out to a three hour run, which will prob be closer to 23-24.
fwiw, i’ve only run two standalone marathons…
I do three 20-miler race simulators at race pace. That way I know I can get to mile 20 on target pace. It’s a mental thing for me.
Bob
Don’t remember which top runner said it, was Kenyan as far as I remember, when asked about longest runs. 2 hours or 30k, what ever comes first.
I will do up to 2.5 hours, leading to whatever miles that is.
I did one 35k with the last 5ks in slightly above race pace. Except that i did maybe 5 runs in the 25-27 k range. Go as long as you can with some speed at the end but without compromising form and the next workout.
For IM training I go with the 2.5 hours or 20 miles rule (typically close to the same). For a stand-alone I usually max out at 22-24 miles. I’ve consistently performed better in races when I’ve done 1-2 in that range versus topping out at 20. Maybe it’s a mental thing more than physical but it works for me.
Everyone is different but I always like to go 23 miles as my last long run.
Once I get to that point in the race, I can “fake” it the rest of the way.
**If your longest run is 20 miles, you are leaving an entire 10k out there. As anyone who has blown up in a marathon knows, it happens in the last 10k. By not training into that last 10k, I think is a mistake. **
Correct. But on race day you should be fresh and tapered. 26.2 when well rested should be a more tolerable effort than than 18 when those 18 are miles 53-70 for the week, and hopefully something like miles 983-1,000 over the course of an 18 week build.
Thanks, everyone. Lots of good ideas. I think I may keep it to 20, maybe 22, with 10 milers the day before.
I think what really matters is how you run those long runs - are you going slow and steady then you might want to do 20 miles, are you running above race pace the whole run then you might want to do only 15 - 16 miles…
I have never run a pure marathon without the swim and the bike but my fastest IM marathon happened at IM Frankfurt this summer - I did 2:58 and my longest run in the buildup were 15 miles (with a lot of over pace).