Getting Faster and More Efficient with Long Distance Running

By: Hayden Gray, DPT

To build off of the last blog, we’re going to dive a little deeper into specific ways to vary your training to get faster, more aerobically fit, and be able to run longer. 

A lot of runners run at the same pace for the same distance, every day. I’m not saying this is a bad thing however if you would like to see further improvement or are trying to achieve a goal, it may be beneficial to change your sessions up. For example, adding a tempo run, an interval workout, and a long slow duration run can be very beneficial. 

Heres what I mean by that:

1. Tempo Run
   A tempo run (also called a threshold run) is a sustained run at a "comfortably hard" pace—typically the fastest pace you can maintain for about 45–60 minutes. This is often associated with your lactate threshold—the effort level where lactate begins to accumulate faster than your body can clear it.

•  Goal: Improve metabolic fitness and the ability to sustain faster efforts for longer.
•  Intensity: Around 80–90% of max heart rate or comfortably hard; 7–8 out of 10 on the effort scale.
•  Example: 20-minute warm-up, 20–30 minutes at tempo pace (comfortably hard), 10-minute cool-down.

2. Interval Run
An interval run consists of alternating shorter bursts of high-intensity running with recovery periods (either rest or easy jogging). Intervals typically range from 30 seconds to a few minutes.

•  Goal: Improve speed, VO₂ max, running economy, and neuromuscular coordination.
•  Intensity: Very hard during the work periods (90–100% effort); easy or full rest during recovery.
•  Example: 6 x 3 minutes at 5K pace with 2-minute jog recovery.

3. Long Slow Distance Run

A steady, low-intensity run done over an extended duration—usually your longest weekly run. The focus is building aerobic capacity, endurance, and mental resilience.

•  Goal: Build aerobic base, enhance fat metabolism, strengthen connective tissue.
•  Intensity: 4–6/10 effort; ~60–70% max heart rate.
•  Pace: Easy conversational pace—slower than race pace.
•  Example: 90-minute to 3-hour run at an easy, steady pace.

Additionally, when running a longer distance, let’s say 6-10 miles, it’s common to pick segments of that run to focus on your tempo pace or interval pace for certain duration or distance. For example, on a 9 mile run, its common to do a 3 mile warm-up (about 8:00 minutes per mile for me), 3 miles at tempo pace (about 6:00 minutes per mile for me),  then a 3 mile cool down at a leisure pace. This style of running results in a spike in heart rate, followed by a decrease in heart rate as you move back to a slower pace which helps to improve your cardiovascular efficiency. The ability to bring the heart rate back down to a lesser rate while still moving is a skill in itself and should not be overlooked when training, especially during longer distance running. Like we’ve talked about previously, its also important to train cardiovascular efficiency so we don’t totally bonk a system in the body that is providing us energy. 

All of this structured into a training program will absolutely elevate your performance whether you’re an elite runner or just getting started. Reach out to us with any questions and I’ll be happy to help!