Coaches Say Runners Need 4 Different Types of Long Runs for Better Training

​Many runners repeat the same type of long run every week during training. But coaches say that approach may limit progress and increase the risk of burnout.

​According to Randy Accetta, director of education for the Road Runners Club of America, runners should include four different types of long runs in their training plans.

Each one serves a specific purpose and helps develop endurance in a different way.

​The first is the long run with intent.

This run focuses on distance. The goal is to reach a longer distance than before in the training cycle while maintaining an easy, conversational pace. These runs usually last up to three hours and are designed to build aerobic endurance and mental discipline.

​The second type is the long run with pace.

In this workout, runners mix easy miles with faster sections at marathon pace, half marathon pace, or tempo effort. These sessions help simulate race conditions and prepare runners for the effort required on race day.

​The third category is the social long run.

Here, pace and distance are less important. Runners move at a relaxed pace, often with friends, focusing on enjoyment rather than performance. These runs help maintain motivation and prevent training fatigue.

​The fourth is the journey long run, which may include breaks for photos, snacks, or sightseeing. These runs can last four to five hours and help runners get used to spending long periods on their feet.