Long-distance running

25 min

From the school track to the Olympic Games

At the 2016 Olympic Games in Rio de Janeiro, the Rwandan runner Salome Nyirarukundo, then 18, ran the women's 10 000 m in 32 minutes 7.80 seconds: 25 laps of the track at an average of about 77 seconds each. Closer to home, the Kigali International Peace Marathon has been run every year since 2005, with a half marathon and a 10 km fun run on the same weekend; it is a World Athletics Label Road Race. Long-distance running needs little equipment and suits Rwanda's hills and climate, but it rewards only patience: careful training built up over months, even pacing, and good care of the body in heat. This lesson covers the physiology, training, pacing and safety of the 5000 m, the 10 000 m and road races.

Definition

Long-distance events: on the track, the 5000 m and 10 000 m; on the road, races such as 10 km, the half marathon (21.0975 km) and the marathon (42.195 km); and cross-country.

$\dot{V}\mathrm{O_{2}}\,\text{max}$ : the greatest rate at which the body can take up and use oxygen. Lactate threshold: the highest intensity that can be held without lactate building up steadily in the blood; above it, fatigue comes quickly.

Running economy: the oxygen (energy) a runner needs to hold a given speed; a more economical runner uses less.

Pace: time per kilometre (for example 5:00 per km), the reverse of speed.

How distance runners train

Session	What it is	Main effect
Easy and long runs	Continuous running at a pace where you can talk, building up to the longest run of the week	Larger stroke volume, more capillaries and mitochondria; better use of fat as fuel
Tempo (threshold) run	About 20 minutes at a "comfortably hard" steady pace	Raises the lactate threshold
Intervals	Repeats such as 5 × 1000 m at race pace or faster, with jogging recoveries	Raises $\dot{V}\mathrm{O_{2}}\,\text{max}$ and race-pace speed
Fartlek	"Speed play": continuous running with fast and slow sections chosen by feel or terrain, ideal on Rwanda's hills	Mixes aerobic and anaerobic work; teaches pace changes
Hill runs	Short, strong runs up a slope, jog down	Leg strength and running economy
Rest and easy days	Recovery between hard sessions	The body adapts during recovery; prevents overtraining and injury

Increase weekly distance gradually and keep at least one easy day after every hard session. Most running injuries (shin pain, tendon pain, stress fractures) come from doing too much too soon.

Worked example

Worked example 1: what did an Olympic 10 000 m demand? Salome Nyirarukundo ran 10 000 m in 32:07.80.

Time in seconds: $32 \times 60 + 7.80 = 1927.8\,\mathrm{s}$ .
Average lap (25 laps of 400 m): $\frac{1927.8}{25} = 77.1\,\mathrm{s}$
Average pace per kilometre: $\frac{1927.8}{10} = 192.8\,\mathrm{s} = 3{:}12.8$ per km.
Average speed: $v = \frac{10\,000}{1927.8} = 5.19\,\mathrm{m\,s^{-1}}$ Compare the 800 m target of 5.71 m s⁻¹ in Lesson 3: she held a speed close to a good school 800 m pace for more than 30 minutes.

Pacing: even, positive or negative?

Because energy from the aerobic system is limited by how fast oxygen can be delivered, the most economical way to run a long race is close to even pace, or slightly faster at the end (a negative split). A fast start drives the runner above the lactate threshold, and the price is paid later with interest.

Worked example

Worked example 2: comparing three 5 km runs. Use the chart.

Even: $5 \times 300 = 1500\,\mathrm{s} = 25{:}00$ .
Positive: $270 + 285 + 300 + 320 + 345 = 1520\,\mathrm{s} = 25{:}20$ . The first kilometre was 30 s faster than even pace, but the last was 45 s slower.
Negative: $310 + 305 + 300 + 295 + 285 = 1495\,\mathrm{s} = 24{:}55$ .

The same runner, with the same fitness, finishes 25 s apart depending only on pacing. To plan a marathon of 3 h 30 min: $\text{pace} = \frac{210\,\text{min}}{42.195\,\mathrm{km}} = 4.977\,\text{min per km} \approx 4{:}59 \text{ per km}$

Important

Water, heat and the rules

World Athletics: in track races of 5000 m or longer, organisers may provide water and sponges if the weather warrants it; in races longer than 10 000 m, refreshment, water and sponging stations must be provided, and athletes may carry their own water.
Use what you learned in Unit 1: weigh yourself before and after long runs and aim to lose less than 2% of body mass; drink to a plan, not only when thirsty.
Run early in the morning in hot weather. A runner who becomes confused, agitated or collapses in the heat may have heat stroke: call 912, move into shade and cool at once with cold water; cool first, transfer second (ERC 2025).
On roads: run facing oncoming traffic where there is no pavement, wear bright clothing, and run with a partner.

Video: "Why are Kenyans the best distance runners?", The Guardian. Watch for the role of altitude, training groups, running culture and hard work, and think about which of these also apply in Rwanda.

Tip

The talk test. On easy runs you should be able to talk in full sentences; in a tempo run, only a few words; in intervals, hardly at all. Most of a distance runner's week should pass the talk test.

Warning

Common mistakes. Running every session hard. Increasing distance too fast. Going out too fast in a race. Skipping drinks on a hot day, or drinking huge amounts "just in case". New shoes on race day. Running through sharp or growing pain instead of resting and getting it checked.

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Practice

Name the two long-distance track events and give the length of the marathon.
Distinguish between $\dot{V}\mathrm{O_{2}}\,\text{max}$ and lactate threshold.
Describe a tempo run and a fartlek session, and the main effect of each.
A runner finishes 5000 m in 20:00. Calculate the average lap time and the pace per kilometre.
Plan the pace per kilometre for a half marathon (21.0975 km) in 1 h 45 min.
A runner's 5 km splits are 4:40, 4:50, 5:05, 5:15, 5:30. Classify the split and calculate the total time.
Explain, using the lactate threshold, why the positive split in question 6 is costly.
Plan one week of training (five sessions) for a Senior 4 pupil preparing for a 5 km race, and justify the order.

Show answersHide answers

The 5000 m and 10 000 m; the marathon is 42.195 km.
VO₂ max is the greatest rate of oxygen uptake and use; the lactate threshold is the highest intensity that can be held without lactate building up steadily. Two runners with the same VO₂ max can race differently because of their thresholds.
Tempo: about 20 minutes at a comfortably hard steady pace, which raises the lactate threshold. Fartlek: continuous running with fast and slow sections by feel or terrain, which mixes aerobic and anaerobic work and teaches pace changes.
1200 s ÷ 12.5 laps = 96 s per lap; 1200 ÷ 5 = 240 s = 4:00 per km.
105 min ÷ 21.0975 km = 4.977 min per km ≈ 4:59 per km.
Positive split. Total = 280 + 290 + 305 + 315 + 330 = 1520 s = 25:20.
The fast first kilometres were above the lactate threshold, so lactate built up and the runner had to slow down more and more; the time lost later is greater than the time gained at the start.
For example: Mon easy 30 min; Tue intervals 5 × 800 m with 2 min jog; Wed rest; Thu easy 30 min with strides; Sat long run 45 to 50 min easy; Sun rest. Hard days are separated by easy days or rest so the body can recover and adapt.

Quick check

Remember

Long distance: 5000 m, 10 000 m, road races up to the 42.195 km marathon; the aerobic system dominates.
Train with easy and long runs, tempo runs, intervals, fartlek and hills; build up gradually and recover.
Pace = time ÷ distance; even or negative splits are most economical.
Plan drinks, avoid the midday heat, run safely on roads; heat stroke: cool first, transfer second.

1From the school track to the Olympic Games

2How distance runners train

3Pacing: even, positive or negative?

From the school track to the Olympic Games

How distance runners train

Pacing: even, positive or negative?