Do you value the flat long run, or the hilly long run?
Do you like to hammer, or do them as progressions, or do them as LSD?
I try to mix it up, but wanna get the most aerobic bang for my buck (3k-5k guy). How should I try to tailor my long run?
Do you value the flat long run, or the hilly long run?
Do you like to hammer, or do them as progressions, or do them as LSD?
I try to mix it up, but wanna get the most aerobic bang for my buck (3k-5k guy). How should I try to tailor my long run?
There is no such thing as "bang for your buck". Each terrain has its merits. Flat long runs are good to rediscover rhythm whereas hilly runs build strength. Given a choice, I'd go with hills and work on speed rhythm on other days.
The only reason to hammer a long run is if you're in the middle of a long training block or you're doing a marathon specific long run. In general hills are better.
Doesn’t matter, as long as it’s not on pavement for me. Horrible stuff...
Hilly + progressive is the best in my opinion.
But it depends what you want to work on, at different period of times.
Personally, I feel much better the days following a nice, hilly long run as I feel it builds strength. With that being said, the flat long run can be utilized in such ways like an infused tempo, fartlek, etc. Just do not do long runs on concrete, your legs will forgive you.
Runnerofruns wrote:
Do you value the flat long run, or the hilly long run?
Do you like to hammer, or do them as progressions, or do them as LSD?
I try to mix it up, but wanna get the most aerobic bang for my buck (3k-5k guy). How should I try to tailor my long run?
Everything cost something. The best "bang for your buck" is a smart, progressive training program with the proper quality vs quantity balance.
That said, for a long run, I prefer flat where effort, heart rate, and tempo all stay the same. For fartleks or tempos, I prefer hills as it's easier to mentally smash it on the hill and stride out the decent.
I find that running on flat land with a moderate to low fast pace are best to keep me in the best aerobic shape. They are also most enjoyable. I dislike hills. My only regrets are the fact that I do not take the rest days that I need.
Swim Bike Run wrote:
Everything cost something. The best "bang for your buck" is a smart, progressive training program with the proper quality vs quantity balance.
Agree with this. I generally plan my long run depending on the week's training load and how I feel.
I am mostly trying to alternate shorter faster flat long run (2:00-2:15), then longer slower (2:30-3:00) moderately hilly, then extra long quite hilly and moderately fast, with fast finish if I can manage it (2:40-3:00).
Moderate long run over hills with tempo at the end on pavement.
As long as it's not anaerobic, it's good. But the added intensity could decrease the length of your run - not good.
Both. I used to do all my runs on really hilly courses. 800-1000 foot climbs were regular. The down hills were pretty steep and rocky so most of my long runs were really hard for the first half then really easy.
I went for a run with a teammate on a flat bike path at a reasonable clip. After about 6 or 7 miles it was like, “holy crap, where’s the downhill. I need a rest.” So, the flat run where you float along for 80-90 minutes is really effective but so is the 12 miler where you go hard as hell uphill for 50 minutes and turn around and jog back down in 40 minutes
Probably flat for track. Definitely hilly for xc or hilly road race (CIM).