Going 6:40/mile pace on my long runs

Masters Running Masters Training

5 years ago 11/11/2018 12:33pm EST

I'm 33, my PB for 5k is 16:3x and I have ran 77:3x for half.

Last week I ran 15 mile long run in 1hr 40min averaging 6:42/mile. It was a moderate effort run, I was breathing normally, at no point it felt hard. I naturally picked pace slightly with each mile.

Today I ran 12 mile long run in 1hr 20min averaging 6:41/mile but in quite windy conditions. It was still a moderate effort and no struggling. As last week I was picking my pace slowly over the duration of my run.

So I am wondering should I stick to this pace as long as I can cruise freely at this pace or should I better slow down for my long runs? I know that aerobic base building is basically a function of time so it would seem that I would reap more benefit by running slower and longer but I was wondering what are the benefits of running faster vs longer?

5 years ago 11/11/2018 2:47pm EST

re: qw

qw wrote:
I'm 33, my PB for 5k is 16:3x and I have ran 77:3x for half.
Last week I ran 15 mile long run in 1hr 40min averaging 6:42/mile. It was a moderate effort run, I was breathing normally, at no point it felt hard. I naturally picked pace slightly with each mile.
Today I ran 12 mile long run in 1hr 20min averaging 6:41/mile but in quite windy conditions. It was still a moderate effort and no struggling. As last week I was picking my pace slowly over the duration of my run.
So I am wondering should I stick to this pace as long as I can cruise freely at this pace or should I better slow down for my long runs? I know that aerobic base building is basically a function of time so it would seem that I would reap more benefit by running slower and longer but I was wondering what are the benefits of running faster vs longer?

Depends what you are training for. If 5k-10k, this is ideal. If marathon, you'll want to lengthen it. And for HM, you might want to push it up a little as well.

And HM/M long runs can be run as workouts e.g. 4 miles @ 7:10, 2 miles @ 6:20, 2 miles @ 7:30, 2 miles @ 6:00, 2 miles @ 7:30, 2 miles @ 5:50, 4 miles @ 7:30

5 years ago 11/11/2018 3:44pm EST

re: qw

So that's about :45 per mile slower than your half pace, right? That should be doable for some long runs. Maybe all of them. But for me it would depend on what else I was doing during the week. If I had two hard sessions and then a moderately challenging long run every week, I'm pretty sure that would be too much.

If you're in a base phase or just training for fun, see where it goes. If you're gearing up for something specific, I might be careful. maybe do a quicker long run every other run, or once every three long runs. Something like that.

5 years ago 11/11/2018 4:19pm EST

re: qw

Thanks for both inputs. My other two sessions of the week are speed repetitions of 200s and/or 400s around mile race pace with 2x longer (1:15-1:20/2:30) recovery jog and threshold mile repeats at 5:55-5:45 pace with 1:00 recovery jog. Basically Daniels stuff with some slight changes here snd there. On other days its just pure easy mileage with one day complete day off. The long run usually account for 1/3 of mpw.

Im not training for anything particular right now, just want to get better overall but at some point there was an idea to put focus on 5k/10k next season.

5 years ago 11/12/2018 9:10am EST

re: qw

Bud I run 16:44 and routinely go under 6:30 pace for my long runs. Trust me you're fine

5 years ago 11/12/2018 10:30am EST

re: qw

A moderate pace is awesome for long runs. That’s about the 90-95% of marathon pace long run Canova suggests. I would just suggest an easy day before and after.

5 years ago 11/12/2018 12:09pm EST

re: 3200y5000

3200y5000 wrote:
Bud I run 16:44 and routinely go under 6:30 pace for my long runs. Trust me you're fine

I run a 17:04(not even in that fitness now) and did my long run at 6:28 pace with 800ft of elevation, trust me mate you’re all okay

5 years ago 11/12/2018 12:16pm EST

re: AJL

AJL wrote:
3200y5000 wrote:
Bud I run 16:44 and routinely go under 6:30 pace for my long runs. Trust me you're fine
I run a 17:04(not even in that fitness now) and did my long run at 6:28 pace with 800ft of elevation, trust me mate you’re all okay

I run a 21:04 5K and did my long run at 5:48 pace with 5000ft of elevation gain, trust me mate you're all okay.

5 years ago 11/12/2018 12:53pm EST

re: AJL

I ran a half thon with 8000 feet of gain at 4:55 pace. You're all fine,

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