At what point is your long run too long?

A lot of people recommend 25% of your weekly mileage, but I (and many others) think it should be shorter. Obvious answer, if your long run is so long that a good few of your other runs are suffering, that's too long.

It's more a function of weekly mileage, not PRs. How much a week are you doing?

I'd say cap your runs at 80-90 minutes. Maybe more like 75-80 since you're a junior. Of course you could just throw caution to the wind and get in Sunday 2 hour runs.

This week was 65 miles, 20% exactly. I realize 25% of that would be ~16 miles, and I wouldn't really wanna do that cause it seems like a bit much for 2 miles. I asked this question initially because I ran 13 today at 7 flat pace and it was really easy, a 5:30 last mile and I was hardly winded and my legs aren't even sore, so its become obvious that my fitness has increased dramatically and I want to know if I should take advantage of this new fitness and maybe try for 14 or 15 mile long runs? Yet at the same time, the season is starting and from what I understand you're supposed to take the long run down a notch when workouts start. My question is: if I am running between 55-65 miles a week during the season (with workouts, tempos, races) at what point is my long run just longer than necessary? Again, not worried abut it killing me and bogging me down for future workouts, just wanna know at what point is it no longer beneficial.

Your 13 miler is fine given your ~60mpw.

I think it's good that you've added a bit since cross, you're pretty young so the addition of 5 miles per week per season and an extra mile of long run is par for the course.

I had a very successful coach in college who didn't place a huge amount of emphasis on the long run, rather consistent weekly mileage. Say a guy was running 100, the long run was usually 18 instead of the 20% rule which would lead to 20. Sometimes they were 20, but not usually. Long runs can break you down because of their nature, so it's better to just stay healthy and get in good miles/training day in, day out and week in, week out.

Short answer is four hours is too long. Better answer --

Daniels' Running Formula, 2nd edition (2005), divides XC into 5 phases:

1. (4 weeks minimum) all E running, so no long run

2. (3-6 weeks) "Prerace Season", lesser of 25% of weekly mileage or 2 hours

3. (3-6 weeks) "Early Season", same

4. (3-6 weeks) "Competitive Season", lesser of 20% or 2 hours

5. (3 weeks) "Championship Season", lesser of 20% or 60-90 minutes

In the chapter on 1500-3000m training, he says "In addition to these quality days, include one long (L) run and three or four easy (E) days as well as supplemental training three days each week." (page 215) But no further guidance about the long run. The schedules just lay out the quality days.

I would say the long run is less important as you move down in distance, probably 60-90 minutes is all you need during track season. I bet your 13-milers are in that range, so just maintain what you are doing and maybe cut back towards the 60-minutes as the season progresses.

You can do a long run with a long break in the middle.

If you your long run impedes your ability to do your normal session the next day it may be too long, too hard, or both. If it impedes your ability to do your normal sessions for the next two days it's definitely too long, too hard, or both. The answer is related not just to the length of the run but also to the intensity.

12 miles. I think thats perfect for HS. Don't need more than that til college, and then you only need 14-18 depending on what your coach says.

you have to understand the nature of the long run isn't about mileage. it's about being a LONG freakin run.

so your last supposed long run was in fact not a long run judged by your body's sensations. you finished strong, had a ton left over and are intuitvely understanding you need to go more like 15-16 at this point for a long run. 13 miles is no longer a long run for you in the fashion you ran it.

you can either run those 13 milers gradually faster, or listen to that voice that is telling you to run more. don't be afraid of that. it doesn't mean on your next intended long run that you need to go 15-16. what you need to do is leave the watch at home and run a route you aren't used to. just run, and don't baby the pace, or push it. now once you get tired you just refocus and relax again and again.

when you get to the point where the voice inside says "i'm over this, i really want to just stop and be transported to a warm shower and a burrito." THAT is when you've BEGUN your long run. how long you run after that point is what makes it a true long run. figure on doing about 20-30 more minutes while feeling like that. that will be a long run no matter what any watch tells you (and it probably would tell you a big number anyway).

feed your brain with mileage.

over/super compensation forces adaptation for max stroke volume and pulmonary functions. There are ceilings to this but take years to achieve.

You had me at burrito.