• Twenty miles with walking breaks equals 20 miles run continuously…at any speed (but you recover faster with walk breaks).
  • Forget about speed on long runs. Focus only on the component of endurance.
  • You can’t run too slowly on the long runs. Run at least two minutes per mile slower than you could run that distance on that day accounting for heat, humidity, etc.
  • The day before the long run should be a no-exercise day.