07/23/2025 BMW BERLIN-MARATHON

Long Runs – The Heart of Marathon Preparation

^{Every long run brings runners one step closer to their goal.}^{@ SCC EVENTS}

No marathon without long runs. They are the royal stages of your preparation – long, demanding, and absolutely essential. It’s only on these long-distance efforts that you truly see how well prepared you are: physically, mentally, and strategically.

Long runs train your fat metabolism, strengthen muscles and joints – and teach you how to deal with fatigue, self-doubt and mental hurdles. They bring you closer to your goal, step by step.

“My first long run was a real challenge. The second time was already better. I learned how to push through when things get tough. Without those long runs, I would’ve never finished my first marathon.”
Laura Tapia, participant management team at SCC EVENTS, discovered Marathon running five years ago.

Why are long runs so important?

A marathon isn’t a sprint – it’s energy management over 42.195k. During long runs, your body learns to manage energy more efficiently: improving fat metabolism, preserving glycogen reserves and adapting to prolonged muscular strain. At the same time, you build mental resilience – especially for that infamous "wall" many hit around kilometer 35.

Long runs are a form of training that realistically simulates the combination of physical and mental endurance needed for race day.

“For me, long runs are more than training – they show me how valuable my family’s support is. My wife makes these runs possible. She sometimes joins me by bike, with our son napping in the bike trailer, and hands me drinks. This kind of support really helps me prepare in the best possible way for a marathon.”
Philipp Kadow, part of the elite athlete support team at SCC EVENTS and a dedicated marathon runner for years.

When is a long run "long enough" for marathon training?

In the advanced phase of your training, a proper long run starts at around 30 kilometers. That’s when it becomes physiologically relevant for race performance:

Duration: more than 2.5 hours
Simulates energy demands of race conditions
Mentally prepares you for the second half of the marathon

How many?

Ideally, you should do 3 to 5 long runs of at least 30k in the final 10–12 weeks before the race. First-time marathoners should aim for 3 long runs. Plan one every 10–14 days, with proper recovery afterwards. Your last truly long run should take place about three weeks before the BMW BERLIN-MARATHON, depending on your training level.

How long?

A long run starts at a minimum of 30k. Ideally, go a bit farther – up to a maximum of 35k. Runs beyond that distance provide little added benefit and significantly increase the risk of overtraining.

What to pay attention to:

Pace: at least 10–20% slower than your goal marathon pace
Fuel: test your race nutrition before and during the run, and hydrate regularly
Simulation: start at your planned marathon start time, wear your race day gear
Recovery: plan 1–2 rest days afterwards
Equipment: test your full marathon kit (shoes, clothing etc.)

Conclusion:

Long runs are one of the most important stimuli in your marathon preparation. They determine whether you hit the wall at kilometer 35 – or cross the finish line in control.