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About the Program
Looking to log more miles? No matter what “running longer” means for you, we bet it’s a goal you think about often—and with our latest program, it’s finally within reach.
In How to Run Longer, we’ll break down everything you need to know about tackling your longest distance yet, from building a necessary base to mastering the coveted long run. We’ll also help you determine your on-the-run fueling needs, ensure adequate recovery in between workouts, and maintain motivation all throughout the journey. Finally, our program will guide you through your goal race distance with mental strategies and pacing techniques to get you to the finish line feeling strong.
Paired with the RW+ Training Plan of your choice (keep scrolling down this page), this holistic program, available exclusively to Runner’s World+ members, provides all the tools you need to run longer.
GET YOUR PLANS! | BECOME AN RW+ MEMBER
Who Is This Program For?
How to Run Longer is for any athlete looking to overcome a new distance barrier or time goal, whether that means extending your runs from 30 minutes to 45 minutes to an hour or training beyond a marathon to conquer a 50K or 100-miler. This program will help you build the strength and endurance needed to keep going, logging miles you once never thought possible.
Meet Your Experts
Nell Rojas
Nell Rojas is a professional marathon runner for Nike. She emphasizes strength training for runners, which has worked for her as one of America’s top distance athletes. A Boulder, CO, native and second-generation pro runner, Nell made her mark as the top American at the 2021 and 2022 Boston Marathon and has consistently competed among the world’s best. Known for challenging the “skinny runner” stereotype, Nell brings a strong, authentic, and empowering presence to the sport.
In addition to her professional racing career, Nell has coached runners of all levels for 20 years, helping athletes qualify for the Boston Marathon, set personal bests, and train injury-free through her strength-forward approach. Her coaching philosophy blends elite experience with a deep commitment to authenticity, inclusivity, and smarter training.
Nell lives in Boulder, where she continues to compete at the highest level, coach athletes worldwide, and inspire runners to become the strongest, truest versions of themselves, on and off the course.
Molly Huddle
Molly Huddle is a two-time Olympian, 28-time USA Champion, and former American record holder across distances from 5K to half marathon. Molly moved up to the marathon in 2016, placing third in her debut at the New York City Marathon.
In addition to professional track, road, and cross-country racing, she is an RRCA- and USATF level 1-certified coach and writes plans for events from the mile to the marathon. She loves writing and content creation, especially around women’s sports, and cohosts a women’s sports podcast called Keeping Track. She also coauthored a book called How She Did It and is a contributing writer for Runner’s World. Molly lives in Providence, RI, with her partner, Kurt, her two daughters, Josephine and Louisa, and her Yorkie mix, Rusty.
Namrita Brooke, PhD, RDN
Namrita Brooke is a full-time endurance sports coach and sports nutritionist advising active individuals and amateurs to professional athletes. She is also an adjunct professor in the Department of Movement Sciences and Health at University of West Florida. Professionally, she also serves on the Board of Editors of the Sports Nutrition Care Manual and remains involved in nutrition and exercise-related research, student mentorship, and coach development.
Namrita’s personal athletic experience ranges from ultra-endurance mountain biking to off-road triathlon, cross-country mountain bike racing, gravel cycling, duathlon, cyclocross, running, and trail running. Her research background includes hydration and sports drink research, and the interaction of nutrition, physical activity, and the brain.
How This Program Will Help You Go Longer
- Embrace the Long Run: A cornerstone of any distance-training plan, we’ll help work up to your peak long run according to your goal race distance.
- Redefine Your Limits: Running longer isn’t just about hitting specific distance targets. It’s about building confidence as an athlete so you know how to push through discomfort and keep going.
- Beat Boredom: Manage the mental side of long-distance training so you’re able to stay motivated and avoid burnout during a monotonous workout.
- Prevent Injuries: Sidestep injury as you ramp up your mileage by learning how to fit strength training into your running routine.
- Master Fueling: Midrun nutrition is a must for any workout lasting longer than 60 minutes. Maintain the energy you need to keep going by devising a fueling strategy for before, during, and after your runs.
RW+ Training Plans
How to Run Longer was created with our Runner’s World Training Plans in mind, which are designed for runners of all levels tackling every distance. The plans span from six to 20 weeks, and vary depending on your goals. Runner’s World+ members get access to these training plans (along with our guided strength workouts... plus other great membership perks!).
Length: 8 Weeks
Weekly Schedule: 4 days running (3 easy days, 1 long run) and 3 days rest or cross-train
Sample Workout: 4-mile long run at an easy pace
Recommended Experience: This plan is for a new runner who has been exercising at least four times a week for two months.
Length: 6 weeks
Weekly Schedule: 5 days running (2 easy days, 1 speedwork, 1 long run) and 2 days rest or cross-train
Sample Workout: 2-mile warmup at an easy pace, 6 repeats of 90-second intervals at race pace, 2-mile cooldown
Recommended Experience: For the runner used to exercising at least four days a week and can complete 4 miles in one run. This plan peaks at 23 miles in a week with an 8-mile long run.
Length: 8 weeks
Weekly Schedule: 3-4 days running (2-3 easy days, 1 long run), 2-3 days rest, 1 day strength or cross-train
Sample Workout: 8-10 mile long run
Recommended Experience: If you’re doing your first 10-miler and want to cross the finish line happy and healthy.
Length: 14 weeks
Weekly Schedule: 4 days running (3 easy days, 1 long run) and 3 days rest
Sample Workout: 12-mile long run at a conversational pace
Recommended Experience: For a new runner who has been exercising regularly for at least a year, or someone who has completed a few 5Ks or 10Ks and can complete 6 miles in one workout. This plan peaks at 28 miles in a week with a 12-mile long run.
Length: 10 Weeks
Weekly Schedule: 4 days running (3 easy days, 1 long run) and 3 days rest or cross-train
Sample Workout: 7 miles with 3 miles at half marathon pace
Recommended Experience: For beginners who have at least a year of experience running on a regular basis and who log an average of 15 to 20 miles per week. You’ll do some gradually longer segments of running slightly faster than your usual pace to give you the stamina you’ll need to finish 13.1 miles feeling strong, with a long run topping out at 10 miles.
Length: 16 weeks
Weekly Schedule: 5 days running (4 easy days, 1 long run) and 2 days rest
Sample Workout: 20-mile long run at a comfortable pace
Recommended Experience: Tackling 26.2 miles is an amazing and challenging feat, but this plan is designed to build your distance and fitness gradually. You should be able to run at least 6 miles and be used to working out regularly at a moderate to hard effort. You’ll peak at 44 miles in a week with a 20-mile long run.
Length: 20 weeks
Weekly Schedule: 4-5 days running (4 easy days, 1 long run) and 2 days rest
Sample Workout: 1 mile easy, 2 miles at marathon pace, 1-mile cooldown
Recommended Experience: This 20-week marathon training plan is designed for those who have been running regularly at least four times per week for three months and ideally at least one year. But you only need to be able to run 3 miles at a time to start this plan.
Length: 14 weeks
Weekly Schedule: 5-6 days running (1 easy day + strides, 1-2 days speedwork, 1-2 easy days, 1 long run), and 1-2 days rest
Sample Workout: 40-60 min + 8 x 100m soft surface strides + 10-15 min cooldown
Recommended Experience: This plan begins at your current fitness level and challenges your comfort zone on workout days. Recommended for runners looking to incorporate a variety of workouts into their training and who already have a solid base under them.
More on Long Runs
From base building to long‑run breakthroughs, we’re with you at every step. Learn the pacing techniques and fueling habits that keep your miles on track—and use our expert advice to level up to a 50K ultramarathon with confidence.
Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds certifications in kettlebell training, sports performance, and more. She has more than a decade of experience covering fitness, health, and nutrition for a wide range of publications, and nearly 10 years of experience as a trainer and fitness instructor. Mallory stays on top of her continuing education in fitness, as well as the latest science in wellness. She has worked with some of the best experts in their medical fields, and regularly interviews researchers, trainers, athletes, and more to find the best advice for readers looking to improve their performance and well-being. As a freelance writer, Mallory's work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, Pennsylvania.
Brian has spent more than a decade focused on creating compelling news, health, and fitness content—with a particular interest on enthusiast activities like running and cycling. He’s coordinated coverage of major events like the Paris Olympics, Boston Marathon, New York City Marathon, and Tour de France, with an eye toward both the professional race and the engaging stories readers love.
Kristen Wagner joined the Runner’s World and Bicycling team as a senior health & fitness editor in November 2024 with a decade of magazine editorial experience. In her role, she prioritizes content that supports the brands’ marquee video programs and works closely with members on exclusive Train With opportunities. Since joining the team, Kristen has caught the bug for running! She completed her first 5K and looks forward to accomplishing longer race distances. Passionate about all things wellness, Kristen enjoys Pilates and long walks with her dog, Koda.
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Nell Rojas is a professional marathon runner for Nike. She emphasizes strength training for runners, which has worked for her as one of America’s top distance athletes. A Boulder, Colorado native and second-generation pro runner, Nell made her mark as the top American at the 2021 and 2022 Boston Marathon and has consistently competed among the world’s best. Known for challenging the “skinny runner” stereotype, Nell brings a strong, authentic, and empowering presence to the sport. In addition to her professional racing career, Nell has coached runners of all levels for 20 years, helping athletes qualify for the Boston Marathon, set personal bests, and train injury-free through her strength-forward approach. Her coaching philosophy blends elite experience with a deep commitment to authenticity, inclusivity, and smarter training. Having rebuilt her career after battling chronic illness, Nell is passionate about showing runners that true speed and joy come not from chasing someone else’s version of success, but from alignment, strength, and self-belief. She is a dedicated community-builder, speaker, and advocate for diversity in endurance sports. Nell lives in Boulder, Colorado, where she continues to compete at the highest level, coach athletes worldwide, and inspire runners to become the strongest, truest versions of themselves, on and off the course.
Molly Huddle is a two-time Olympian, 28-time USA Champion, and former American Record holder across distances from 5K to half marathon. She is also a marathoner, placing third at the 2016 New York City Marathon. In addition to professional track, road, and cross-country racing, she is an RRCA- and USATF level 1-certified coach and writes plans for events from the mile to the marathon. She loves writing and content creation, especially around women’s sports, and co-hosts a women’s sports podcast called Keeping Track. She also co-authored a book called How She Did It and is a contributing writer for Runner’s World. Molly lives in Providence, Rhode Island, with her partner, Kurt, her two daughters, Josephine and Louisa, and her Yorkie mix, Rusty.
Dr. Namrita Brooke is a full-time endurance sport coach and sport nutritionist advising active individuals and amateurs to professional athletes. She is also an adjunct professor in the Department of Movement Sciences and Health at University of West Florida. Professionally, she also serves on the Board of Editors of the Sports Nutrition Care Manual and remains involved in nutrition and exercise-related research, student mentorship, and coach development. Namrita's personal athletic experience ranges from ultra-endurance mountain biking to off-road triathlon, cross-country mountain bike racing, gravel cycling, duathlon, cyclocross, running, and trail running. Her research background includes hydration and sports drink research, and the interaction of nutrition, physical activity, and the brain.
