​

​Running News : Training Tips : Training Plans : Shoes+Gear : YouTube : Podcast​

Hey folks, Thomas here with newsletter #266!

You may have noticed we've spruced up the look of our newsletter a little :)

It's the first step in a site-wide refresh that we've been beavering away at since the start of the year - more to come on that soon. The team has been super busy between launching our podcast and growing our YouTube presence, and we've got some more training-centric material we're cooking up for later in the summer.

Today, here's what's coming up:

• Half marathon training - how long should your longest long run be?
  ​
• The story of the 17-year-old who completed the Cocodona 250-mile ultra
  ​
• What you should eat before going for a run, broken down by type of run.

Cheers,

Thomas Watson
Marathon Handbook founder

p.s. thanks to all of you who took part in our recent reader survey. You can find some of the insights we gleaned from the process here.

​📏 Half Marathon Training: How Long Should Your Longest Long Run Be?​

Ah, the longest long run. The zenith of your training cycle, after which it's all downhill.

Conventional marathon training wisdom says max out at around 20-22 miles, and leave those last few miles for your willpower to worry about on race day.

But what about the half marathon? What's the optimal longest long run distance?

Well, guess what? #itdepends.

It depends on your running level, race goals, and more. Sometimes it makes sense to have a time-based long run.

Coach Whitney Heins (of The Mother Runners) breaks it all down over here:

​How Long Should Your Longest Long Run Be In Half Marathon Training?​

More reading:

• ​How Long Does It Take To Train For A Half Marathon?​
• ​The Half Marathon Taper, Explained​

⛰️ Meet The 17-Year Old Who Crushed A 250 Mile Ultra​

Cocodona 250 is a pretty serious race. As in, it's a 250-mile trail race from Black Canyon City to Flagstaff, Arizona.

After visiting the event last year, 17-year-old Brody Chisholm decided to run it this year.

Oh yeah...and then he took home 12th place.

​Here's t​he full story on his background, his family of thru-hikers, and how he got on over the 250 miler.

🥡 H​ere's What To Eat Before Your Next Run For Optimal Results​

If you're anything like me, then what you're eating before you go for a run is likely often incidental - it's the eggs you had for breakfast, or the old Starbucks cookie in the fridge that you scoffed when you thought "oh wait, I need carbs".

The good news is that it doesn't need to be this way.

Our team put together a complete guide to pre-run snacking, matching different foods and timings to your run type.