Is there any special benefit to long runs as progression workouts if they barely hit your tempo pace? For example, for 5k training I've been incorporating 9-10 mile long run progression workouts in which the only last 3 miles hit my "slow tempo" pace (tempo pace I can hold for 5-6 miles). The entire workout itself is fairly difficult.
These workouts always leave me feeling accomplished and exhausted, but I can't help but feel that I can be utilizing my long run better.
Any thoughts/suggestions? Is this beneficial for 5k training or not specific enough?
Additional Info:
45-50 MPW
3 Q workouts per week (including LR progression)
Long Run dropped to 7-8 easy/steady miles if I have a race the same weekend.
I would also love to hear thoughts on using the long run as a workout day in general.