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Long Run Before 1/2 Marathon

MTS80
1 month ago

I'm running a 1/2 Marathon in a couple of weeks (27th April 2025) with a target time of approx. 1:40:00. My next long run according to my Garmin training plan is scheduled for 17th April and is supposed to be 2:00:00 at an easy pace. 

At 10 days before my actual race, I am wondering what benefit I will get from running for longer than my actual target time, especially at a pace that is significantly slower than goal race pace. I am used to running for that amount and for that amount distance (the majority of my long runs have been 10 to 11 miles and for 1:30:00 during this current training plan) so I am looking for any advice or guidance. 

The reason I ask is because someone mentioned that it would be more beneficial for me to run for 10 miles or so, with the last 2 to 3 miles at goal race pace. If I did this instead, I would expect my overall running time to be 1:25:00 if I did that. 

I'd be interested to hear what others have experienced in similar situations, or what they think I should do. 

  • 0 1 month ago

    With the race in 2 weeks, most of the preparation work is behind you already and you are entering a tapering phase with lower intensity training and a reduction in volume. 

    I guess the purpose of a 2hr base run is to keep some mileage at low intensity to avoid stressing the body, and run for a duration a bit longer than the actual race so it feels easier on d day?

    I would say do whatever you prefer at this stage, just don't over-do it, no Z5, no threshold run, you can practice race pace for a couple miles but in the last 10 days you want to stay fresh for the race. 

  • 0 1 month ago

    thanks for the response. I've got a speed session tonight and a 'Stride Repeat' session tomorrow so perhaps running at goal pace at the end of a longer run on Thursday might do me more harm then good. I'll see how I feel on Thursday and make the decision then. 

    I think at this stage running for 2 hours won't make a difference as I am used to running for 90 mins on a fairly regular basis. Whilst tough towards the end, I would hope that I have enough in the tank on race day to make it to the end, especially with all the other runners and the cord around me Slight smile

  • 0 1 month ago

    First of all it depends if you train to improve and compete or if you target is just finishing the race. In the first case, the situation is far more complicated and you answer should be searched in the countless books on training. Without knowing your training history in the last years, it is very difficult to answer your question.

    As a comment, I run trail ultras in the range of 60-120 km and the longest run that Garmin Coach ever suggested to me was like 1:40 h... Despite having years of data and wearing my watch days and nights, Garmin cannot provide a decent training plan which goes even close to my requirements.

    I think the plans are much more tailored towards short road races but given my experience I would not take the suggested workout for gold standard. I would suggest that you should also train with some easy pace for longer time that the predicted end time because you want to build a base endurance (but if you have never done that it is not so useful starting 10 days before race.) Overall I think you should avoid intervals and speed workouts in the week before race (also because most of the injuries happen during these types of workout). The best is anyway to listen to your body. You should feel relaxed and energetic in the days prior to race.

    I you want to double check your Garmin plan, there is a good free tool called TrainAsOne which creates very tailored plans according to your activities. It is much more reliable than GC and really adapts day by day.

  • 0 1 month ago in reply to JayD

    Hi

    Thanks for your response, this is my 3rd Half Marathon in just under 12 months (plus a couple of competitive 10k's) and I have followed a Garmin training plan each time. My target time of 1:40:00 will, hopefully be my new PB and although it will be tough for me to get this, I have put in a lot of training and my Garmin coach is stating that he is 'confident', verging on 'over confident' that I will achieve this.  

    The current 14 week training plan I am on has only ever requested that my longest run be 1:45:00 so I was surprised that it asked me to run for 2 hours just over a week form the actual race. I am comfortable running for 90minutes plus at an easy pace anyway.

    I have done sprint and stride workouts over the course of the plan too, as well as a 90 minute plus run most weeks so my endurance is currently pretty good. With your advice, plus what others have said, I think I will ignore the 2 hour run and go for 10 miles or so at an easy pace, depending on how I feel at them time. 

    I will check TrainAsOne as well, thanks for the recommendation.