Sunday Long Run
Build endurance with our weekly long run
What to expect
Meet us at 6:45 AM at Rice Stadium with our long run pacers, Coach Tito and Berty. After a quick warm-up (400 meters slow jog on the track), we start at 7:00 AM sharp.
Conversation Pace: We run at a comfortable, sustainable pace where you can talk in full sentences with a partner while maintaining your normal stride. The goal isn't speedโit's building endurance without overtaxing your body.
There are no formal pace groups. Runners naturally group themselves by pace and distance goals. Whether you're running 4 miles or 20, you'll find your crew.
Important: Bring your own fuel and hydration. We provide support as supplies last, but plan to be self-sufficient.
Current Training Schedule
Marathon training mileage (leading to NYC Marathon):
Note: Times and distances may adjust based on sunrise and training needs. We train throughout the year.
Why Long Runs?
Long runs are one of the most effective ways to build both physical strength and mental confidence as a runner.
Physical Benefits
- Train your heart, lungs, and muscles to work more efficiently
- Improve how your body stores and uses energy
- Recruit more muscle fibers and adapt to running longer
- Train your body to better use fat as fuel on race day
Mental Benefits
- Build confidence that you can handle distance on race day
- Learn to keep moving even when you start to feel tired
- Develop mental toughness for pushing beyond your comfort zone
- Experience the community aspect of running together
Training Guidelines
Weekly Mileage Target
Make your long run around 20-25% of your weekly mileage. Running 20 miles/week? Aim for 4-5 miles. At 40 miles/week? Try 8-10 miles.
Time on Feet
Many coaches recommend at least 90 minutes once a week to help your body adapt to sustained effort and recruit more muscle fibers.
Conversation Pace
Run at a pace where you can talk in full sentences. This "just-right" effort builds endurance while keeping you fresh for the week ahead.
Important Guidelines
Bring Your Own
Fuel and hydration are required. Plan for self-sufficiency during long miles.
Non-Stop Training
This is continuous running at race goal pace. Typically 12:30/mile and faster.
Self-Organizing
No formal pace groupsโrunners naturally group by similar pace and distance goals.
BDBR Gear
This is a free training program hosted by BDBR. We ask that you wear our gear and represent the club. We take photos for presentations.