How long should the longrun be for 5/10k races. Right now I am doing a 13mile longrun every week. Should I increase to 15 miles? Would there be any benefits? Right now my weekly mileage is around 70 miles. I love the long run :)
How long should the longrun be for 5/10k races. Right now I am doing a 13mile longrun every week. Should I increase to 15 miles? Would there be any benefits? Right now my weekly mileage is around 70 miles. I love the long run :)
Sub wrote:
How long should the longrun be for 5/10k races. Right now I am doing a 13mile longrun every week. Should I increase to 15 miles? Would there be any benefits? Right now my weekly mileage is around 70 miles. I love the long run :)
My general rule on long runs is to do what you can do without killing your other workouts.
If running more than 13 will make you too tired to recover enough to hit your other workouts, keep it there. But taking a long term approach, a longer long run will help you develop better aerobic ability that will it turn allow you to run better workouts and better your performance in general. So if you can run longer, do it.
A few reference points:
Nick Willis (miler) runs 20 mile long runs
Ben True (5K/10K) runs 18-20 mile long runs
Mo Farrah (5K/10K) ran 16-20 mile long runs while he was focusing on those events
Get your regular long run up to 2 hours during your base conditioning phase . Ideally on hills.
I like long runs a lot, too. If you love the long run, you could do what I did when I was concentrating on 5k/10k (with occasional HM thrown in there). I sort of took a page out of Pfitzinger's Advanced Marathoning book (even though I wasn't training for marathons), in which he would have a long run and a medium long run every week, instead of just one long run.
So, when I was running around the same mileage as you (70-75), I would run 14-15 miles on Sunday and 12 miles on Wednesday. I usually made the Sunday run all easy-paced, classic long run, and the Wednesday run would be more of an easy progression run, starting out easy and progressing to almost HM pace by the end - but I wouldn't start picking it up until 3/4 of the way into it. I didn't want to take away from other workouts.
For what it's worth, I had my best results in 5k/10k when I followed this program. The workouts I usually did was 5x1000m on Tuesdays and a LT workout on Friday. I live in a hilly area, so the remaining days' easy runs were often on hilly courses, which also helps.
General guideline for the long run:
1. 90 to 120 min
Or
2. 20 to 25% of weekly mileage
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