The long run reaches 14 miles / 22 km, slow run, in total - stops allowed, stopped time not counted. Two kilometres beyond last Sunday, and beyond a half marathon for the first time. Slow is the instruction and the strategy: this is the longest you have ever run, and the pace that gets it done is the pace that keeps the breathing conversational.
Passing the half marathon mark on a training run matters psychologically as much as physically. The body learns that 21 km is not a ceiling, the mind learns that the distance keeps yielding to patience, and both carry that knowledge into the 26 km run two weeks from now and the marathon after that. Stops are allowed because water, food and the occasional walk are part of running this far; keep them short and the running between them steady.
Full meal two to three hours before, water and food carried and used early, slowest sensible start. Check form every 2 km. When the legs get heavy around 15 km, shorten the stride, keep the cadence and let the pace go where it goes - it stays a run. Record running time and total time, then walk, eat, rest.
Twenty-two kilometres, beyond a half marathon for the first time - the distance keeps giving way to patience.
Make it Harder: Limit the stops to water and run the final 3 km at a steady pace rather than slow.
Make it Easier: Walk a minute every 2 km and keep the walking outside the running time.
