Long runs: Moderate effort; can talk in short spurts, breathing is a bit more labored, within your comfort zone but working.
Long runs can look different for everyone depending on how comfortable you are with distance and what your goal race distance is. But no matter your personal goals, long runs should be about 20-30% of your weekly mileage. This way, they are an effective workout but are not adding additional risk of injury.
For example, if you are running 30 miles per week in preparation for your race, your long run should be around nine miles.
Read more about the benefits of long runs plus some tips and tricks from Fleet Feet coaches.