Long Runs, Explained: EYNTK! Distance, Pace, MISTAKES, Fueling Tips

What counts as a long run—and how long is too long? In this episode of the Marathon Handbook Podcast, hosts Michael Doyle, Katelyn Tocci, and Alex Cyr break down the long run for every race distance: 5K/10K, half marathon, marathon, and even ultras. We talk long run benefits (aerobic durability, fatigue resistance, musculoskeletal strength, confidence), how to structure long runs across a training block, and the big debates: Saturday vs Sunday long run, easy long runs vs workouts, fast-finish long runs, and whether you should cap your long run at 3 hours.  You’ll also hear Alex’s Houston Half Marathon debrief (a huge PR and wild sub-elite start-line story), plus practical fueling guidance: how many carbs per hour, training your gut, gel timing, and why long-run fueling is basically race-day rehearsal. Finally, Coach Katelyn shares the most common long run mistakes runners make—running too fast, skipping fueling, skipping deload weeks, and more—so you can avoid the classic long-run faceplants.  00:00 Intro: What is a “long run” anyway?  01:14 Patriots trip + Boston accent talk  05:18 Sponsor: Lagoon Sleep  07:03 Houston Half Marathon debrief begins  12:29 “Papa Snow” + chaotic sub-elite start line  14:00 Race strategy: going for 63:30 (big swing)  17:01 Hot early splits + 10K split near PR  19:53 Atlantic Canada sub-63 chase  21:17 Trio finish: 63:08 / 63:10 / 63:19  24:17 Galen Rupp story + Chicago gag  27:12 Break + transition to the long run topic  28:26 Sponsor: Wahoo KICKR RUN  30:13 Defining the long run + why it matters  43:00 Saturday vs Sunday long run debate  47:20 Sponsor: Momentous  48:57 History: long run is “new” + Lydiard  53:10 Longest long run guidance + the 3-hour idea  1:00:22 Peak long run ranges (16–21 miles)  1:02:16 Michael’s long-run progression philosophy  1:06:35 Build phases + adding intensity over time  1:15:16 Fueling: carbs/hour, gels, gut training  1:23:23 Hydrogel + modern fueling trends  1:30:22 Long run mistakes list (coach edition)  1:48:55 Mailbag call + where to send questions  1:50:43 Wrap: newsletter + upcoming shows  1:51:46 Katelyn’s 10-mile race teaser This episode is presented by Lagoon Sleep – Adjustable, breathable pillows designed to improve sleep and recovery. Take the 2-minute sleep quiz and get 15% off with code MARATHON. 👉 https://lagoonsleep.com/marathonhandbook  Wahoo KICKR RUN – A smart treadmill that adapts to your pace with RunFree Mode and lateral tilt. Get a FREE Headwind fan with code MHRUN. 👉 https://www.wahoofitness.com  Momentous – NSF-certified supplements trusted by elite athletes. Get up to 35% off your first order with code MARATHON. 👉 https://www.livemomentous.com 📩 Questions about training, race previews, or to send us your hot takes? Email us at podcast@marathonhandbook.com. 🎤 Leave us a voice memo for our mailbag episodes: marathonhandbook.com/podcast 📸 Instagram: @marathon.handbook 📘 Facebook: @marathonhandbook 📰 Join 265,000+ runners getting our daily newsletter: marathonhandbook.com/newsletter 👍 Like, subscribe, and drop your questions in the comments. 🎧 Audio version available wherever you get podcasts + watch the video version on Spotify. 📺 Subscribe on YouTube for weekly running deep dives. #running #marathontraining #longrun #halfmarathon #10ktraining #5ktraining #runners #runningtips #endurance #fueling