294. Is the 20 mile long run necessary to finish a marathon?

Run4PRs

For years, the standard has been that you need to complete a 20-mile long run in training to be prepared for a marathon. But what if I told you that might not be necessary at all? Today, we’re going to break down why a 20-mile long run isn’t essential for marathon success and how you can train smarter—not harder.Running 20 miles is no small feat. It’s exhausting, physically draining, and takes a toll on your body. That’s part of the reason why many runners get injured or experience burnout during training. Spending hours on your feet during these ultra-long runs can be mentally and physically taxing, especially if your body isn’t used to that kind of effort.So, does it really give you what you need for a marathon?The truth is, the marathon is about pacing and managing energy, not necessarily about surviving a 20-mile training run. And that’s where alternative approaches come into play.💡 Training the Aerobic System: Marathon racing is all about your aerobic capacity—your ability to use oxygen efficiently over a long period of time. You can build this endurance without needing to run 20 miles. In fact, the key to marathon success is to train at race pace and spend more time running at or near your marathon goal pace.💡 Pacing Strategy: A huge part of marathon success is learning how to pace yourself so that you can finish strong. Long runs help you practice fueling, pacing, and endurance, but a 16-18 mile run can often provide the same benefits as a 20-mile run without the unnecessary fatigue and risk of injury.💡 Back-to-Back Long Runs: Instead of one huge 20-mile run, you can incorporate back-to-back long runs—a 14-16 mile run one day, followed by a half marathon or 13-mile run the next day. This will simulate the fatigue you’ll experience in the latter half of a marathon, and it teaches your body how to push through tired legs. It also helps with building the mental resilience to keep going when the marathon gets tough.Long Runs in the 16-18 Mile Range: For many runners, 16-18 miles is the sweet spot for long runs. These distances provide the right balance of endurance training without the excessive fatigue and injury risks of a 20-mile run.Include Marathon Pace Work: Incorporating marathon pace segments during your long runs is a game-changer. For example, you might run the first 10 miles easy, and then do the next 6-8 miles at your marathon pace. This helps you simulate race conditions, practice pacing, and improve your mental toughness.Back-to-Back Long Runs: As I mentioned earlier, back-to-back long runs can simulate marathon fatigue without the need for a single 20-mile run. For example, a 14-mile run on Saturday followed by a 10-12 mile run on Sunday will prepare your body for the distance and teach it to perform under fatigue.Incorporate Speed Work & Tempo Runs: Incorporate intervals and tempo runs into your training to build strength, speed, and endurance. These workouts help improve your lactate threshold, allowing you to run longer and faster without tiring. Focus on speed work, especially if you’re aiming for a specific time goal.Fueling and Hydration Practices: Proper fueling during long runs is key to marathon success. Practice carb loading, hydration, and taking gels or snacks during your long runs, so you know what works best for your body when it counts on race day.