#WOTW: Holly Archer Running Series

Session 3: The Long Run: Building the Engine

(Missed Session 2? Find it here)

Why it matters:
Your long run is the cornerstone of endurance. It develops your aerobic base, strengthens connective tissues, and teaches your body to fuel efficiently for long durations. Adding structured efforts within the long run prepares you to hold pace when tired, vital for races from half marathon to marathon (and even HYROX).

The Session:

• Warm-up: Start steady, letting your body loosen up over the first 10-25  minutes.
  Main Set: 90 minutes total with 3 x 10 minutes (or 3 x 2 miles) at half marathon to marathon pace.
  Take 2-3 minutes of easy jogging between efforts.
  Keep the rest of the run at a relaxed pace.

• Cool-down: Finish with 5-10 minutes very easy jog or walk.
  
  

Top Tip: Choose undulating terrain or a rolling loop to mimic real race effort. The aim is to sustain form and pacing when your legs start to tire. These controlled surges in the long run build strength and endurance without overreaching.

Holly’s Coaching Notes

• Fuel before and during: For longer or harder sessions, take on carbohydrates 60–30 minutes before, and sip a carb drink between reps if needed.

• Recovery is key: Follow up with protein and carbs within 30 minutes post-session to aid muscle repair and glycogen replenishment.

• Shoes: Save your super shoes for quality work i use for threshold or faster, to reduce impact and simulate race feel