07 Feb '15, 8pm

The benefits of the long run:

A safe approach is to go long once or twice a week, with injury-prone runners limiting themselves to biweekly outings. It takes about 90 minutes of conversationally paced running to stimulate most long-run benefits (for long runs, always think in terms of time, not distance), so you'll want to build up to a run of that length, with more ambitious runners aiming for two hours. This is true whether your goal race is 5K or a half marathon–both races draw on aerobic energy for more than 90 percent of their fuel, so they require maximum aerobic fitness.

Full article: http://www.runnersworld.com/race-training/run-long-and-pr...

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