I'm looking to go under 16:00 by the end of XC in the 5k. I've been increasing my long run every few weeks and I'm up to 14 miles. Should I keep it here or continue to increase until the start of XC?
I'm looking to go under 16:00 by the end of XC in the 5k. I've been increasing my long run every few weeks and I'm up to 14 miles. Should I keep it here or continue to increase until the start of XC?
Ahvshsbsnsns wrote:
I'm looking to go under 16:00 by the end of XC in the 5k. I've been increasing my long run every few weeks and I'm up to 14 miles. Should I keep it here or continue to increase until the start of XC?
If anything bring it down.
It depends on how many mpw you are running. 30mpw? Id say 8 miles. 120mpw? 20-22 miles
Yeah unless you're running over 80mpw, keep the long run between 13-15. You don't need that long of a run for 5k in most cases. Once you're comfortable at 14 miles you can play around with bringing down the paces a little bit, but don't fret about going farther.
14 mile long runs are decent for a 5k guy looking to break 16, but, in general, you can measure your long run based on weekly mileage. Keep it around 20-25% of your weekly mileage.
However, if you're doing 100 mpw, please do not do a 25 mile long run. Lol. Use your best judgment.
Ahvshsbsnsns wrote:
I'm looking to go under 16:00 by the end of XC in the 5k. I've been increasing my long run every few weeks and I'm up to 14 miles. Should I keep it here or continue to increase until the start of XC?
90 minutes is probably as long as you need to go.
You could work on getting your long runs faster, but I don't know that I like hardish long runs for high schoolers in general. Instead, I'd suggest a Saturday hard continuous run of 45 - 60 minutes aiming for about 15% slower than current 5k pace, followed by an long run at easy pace of up to 90 minutes on Sunday.
I don't know that I'd recommend an hour at sub 6:00 pace for a high school kid during the summer.
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year