I refuse to run longer than 12 miles - I just can't do it. And the only way a can do a long run is if it is a progression long run.
What are people's thoughts on substituting progression tempo reps in instead of a progression long run? Is the long run that vital for 5K and 10K?
For reference, I'm 34 yrs old, ex D3 runner with awful times. I normally do track workouts and a tempo workout along with the long run every week. I refuse to run anything longer than a 10K