Interview with coach Sammy Bii about the power of long runs. Coach Sammy Bii is Volare’s coach in Kenya.

Q: Coach Sammy, why are long runs such a key part of the training for elite athletes?

Coach Sammy Bii: Long runs are the foundation of endurance. For distance runners, it’s essential to build stamina, mental strength, and efficiency over time. These sessions teach the body how to sustain effort for longer periods, which is exactly what you need on race day.

Q: How often do your athletes do long runs?

Coach Sammy Bii: Typically once a week. But it depends on the training cycle and the athlete’s specific goals. Some long runs are done at an easy pace for endurance, others include faster segments to simulate race conditions.

Q: What else do long runs offer beyond physical benefits?

Coach Sammy Bii: Long runs build character. Out there on the road, especially at altitude, athletes learn patience, discipline, and mental toughness. It’s also a great moment for team bonding; running together, supporting each other, staying focused.

Q: What’s your advice for recreational runners who want to improve?
Coach Sammy Bii: Don’t skip your long runs! Even if you’re not training for a marathon, these sessions improve your aerobic base and make your other workouts more effective. Start slow, be consistent, and increase gradually.

Q: One word to describe the long runs?
Coach Sammy Bii: Essential.