Long run benefit doubter here for 5K. I feel that long runs have done nothing but wear me out, cause injuries, and slow me down.
But I still do them for the time being as I try to figure out a substitute. Today I did this workout:
9 miles continuous run broken up like this:
- 2 Miles Easy
- 1 Mile Speed Play (20 sec. @ 5K pace w/ 40 sec @ Easy/Moderate pace
- 2 Miles Easy/Moderate
- 1 Mile Speed Play (20 sec. @ 3K pace w/ 40 sec @ Moderate pace
- 2 Miles Moderate
- 1 Mile Speed Play ( 20 sec. @ 1600 pace w/ 40 sec @ Moderate pace
Thoughts?