On Coaching with Magness & Marcus 258: Longer Long Run or Faster Long Run!
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Nov 25, 2024 Hosts dive deep into the classic long-run debate: should they be longer or faster? They explore the historical roots of long runs, referencing legends like Arthur Lydiard. Science gets a spotlight with discussions on mitochondrial adaptations and glycogen metabolism. Practical advice on how to tailor long runs to individual athletes, considering factors like structural load and recovery, is highlighted. The hosts also address common coaching mistakes and share strategies for balancing intensity and duration. It's a thoughtful analysis for runners of all levels!
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Why The Long Run Works
- The long run's primary purpose is aerobic development via time on feet and glycogen depletion.
- Depletion signals rebuild of glycogen and mitochondrial development in muscle and heart.
Lydiard's Weekly 22-Mile Test
- Steve Magness recounts Lydiard's 22-mile Waiatarua run with big hills and fast paces.
- That long-run served as a weekly performance marker getting faster as athletes improved.
Build Time On Feet First
- Build progressive time on feet before adding pace; reach 60–90 minutes then reassess.
- Add quality only after capacity exists so athletes avoid psychological and structural collapse.
