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Long Run
Rating
The long run is the longest workout of the week, usually done at an easy pace. It builds endurance, running economy, and the body's ability to use fat more efficiently as fuel.
In detail
A long run is typically done at 60–75% of maximum heart rate — substantially slower than race pace. The point isn't speed but accumulated time on your feet: this is what stimulates capillary growth in the muscles, strengthens tendons and ligaments, and drives cardiac adaptation. For a marathon, long runs are gradually built up to 28–32 km; for a half marathon or shorter distances, 16–20 km is usually enough.
How to use it
Increase your long run's time/distance gradually (see the 10% Rule); don't chase pace — if you can hold a conversation while running, your pace is roughly right.