With 73 marathons behind him Tim Rogers has done plenty of long runs. Whether it be in Antarctica, London or Cape Town the long run is a crucial part of distance running training. Here Tim talks us through the key elements of the long run and the importance of regarding each of them as a mini event, in preparation for the biggest long run of all, on race day.

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PODCAST NOTES

• The long run is essential for successful race day performance.
• Treat long runs as practice events for race day.
• Nutrition planning is crucial for long runs.
• Gradual progression in mileage helps prevent injuries.
• Hydration strategies should be practiced during long runs.
• Experiment with different gels to find what works best.
• Don't run long runs when you're tired; rest is important.
• Aim for 17-20 miles in training for marathons.
• Adjust your training plan if you miss a week.
• Confidence builds with longer training runs.

• Mastering the Long Run: Key to Marathon Success
• Nutrition and Hydration for Long Runs

• "The long run is a mini event."
• "Timing is absolutely everything."
• "Practice with gels before race day."
• "Don't do your long run if you're tired."
• "Aim for 17-18 miles for marathon training."