For 5k the proper long run mileage is 9-12 so for 8k-10k 16 totally makes sense? I have a friend that hits 18-20 milers in the mountains and he’s one of the top 10 10krs in college XC atm
For 5k the proper long run mileage is 9-12 so for 8k-10k 16 totally makes sense? I have a friend that hits 18-20 milers in the mountains and he’s one of the top 10 10krs in college XC atm
malmo wrote:
"Sixteen miles? That's not a long run.... just kids having fun."
https://youtu.be/dSnosk4tWrg?t=20
Wish I could like posts. Malmo, you have a enough sway to get the Brojos to add a like function, make it happen!
In college I ran 20 miles every Sunday in the summer and 16-18 at 5:50 to 6:00 avg for a long run in season so this is normal. The powerhouse school in my conference was known for running 20 miles at 5:30 avg or better for the top guys (13:45 types).
TLWut wrote:
In college I ran 20 miles every Sunday in the summer and 16-18 at 5:50 to 6:00 avg for a long run in season so this is normal. The powerhouse school in my conference was known for running 20 miles at 5:30 avg or better for the top guys (13:45 types).
If a marathon is supposed to be so challenging, why do runners find 20 mile runs something they can do each week during a workout? Wouldn't a 20-miler make you unable to repeat the same workouts the following week? Wouldn't you need a lot of recovery time from a 20-miler?
I ran between 100-115 miles a week in the summer so a 20 mile long run at 6:20-7:00 pace wouldn't be too taxing after you built up to it. I was also in excellent shape (30:40 10k in XC that year) and had a few years of high mileage under my belt.
It's like anything else, you get used to it.
bartholomew_maxwell wrote:
WTF that's almost a marathon. Seems a bit excessive for a college XC plan.
https://www.youtube.com/watch?v=dB4OpM8AeJA
Did that in 1970-73 as a distance runner at Oklahoma State. It worked pretty well for us.
I stunk as a distance runner and my standard Sunday run in college was two hours (but very easy pace, so likely not much more than 16 or so).
This was in the early '70s and was unremarkable for club runners like me.
Almost a marathon?? Serious??? I recommend cancel culture deal with you appropriately - I suspect you have never raced a marathon.
bartholomew_maxwell wrote:
TLWut wrote:
In college I ran 20 miles every Sunday in the summer and 16-18 at 5:50 to 6:00 avg for a long run in season so this is normal. The powerhouse school in my conference was known for running 20 miles at 5:30 avg or better for the top guys (13:45 types).
If a marathon is supposed to be so challenging, why do runners find 20 mile runs something they can do each week during a workout? Wouldn't a 20-miler make you unable to repeat the same workouts the following week? Wouldn't you need a lot of recovery time from a 20-miler?
Effort? duh?
I'm a high schooler and I do 12-16 for long runs every week depending on stage of training with 2 other workouts build into the week so 16 really isn't crazy for 8-10k college kids no matter how terrible their dumb blue school is. I ran a half marathon last summer and I couldn't walk up stairs too well for a day or two. My long run pace is around 6:45-6:15 but I ran the half at 5:30ish pace.
These guys are running way slower than they could run a marathon so its way easier. Efforts way more important that effort. Sure 20 is hard but if you're fit then its not that hard at a reasonable pace. You could probably get off ur moms couch and walk a marathon and as long as u crawled slow enough you could manage.
Hope this helps, go for a run, its fun
My personal opinion is people shouldn't do a long run based on miles, it should rather be based on time. A long run should be 90-120 minutes long, depending on what event the runner is training for. There is a diminishing return after 120 minutes. Most long runs should be easy, where you burn mostly fat as fuel (85%), which occurs at a max 75% of max HR. As you lose weight, your pace becomes quicker at a given HR. You can't suggest to a person running a 24 minute 5k to do 16 miles, that will take them ~ 144 minutes. Also training is just that training, some days you feel great other days you don't. It's good to leave the ego at the door, when training so you can have it in races. Unless you are training for a marathon, there is no need to hammer a long run. It's best to hammer the interval workouts.
You don't run, that's obvious.
I raced 800m back in college and hit plenty of 15 and 16 milers during fall base phase/pseudo xc season. probably a bit much for 800 but 16 miles is just a standard long run for XC guys. some programs will alternate "easy" long runs of ~16mi with long run workouts (fartleks/tempo baked in) of 18-20mi
This title thread reads like one of those articles where the person did a track work out for the first time and thinks they've stumbled onto some new exciting form of training.
CopperRunner wrote:
For 5k the proper long run mileage is 9-12 so for 8k-10k 16 totally makes sense? I have a friend that hits 18-20 milers in the mountains and he’s one of the top 10 10krs in college XC atm
9-12mile long run as a 5k runner is ridiculously short.
Trackfan55 wrote:
CopperRunner wrote:
For 5k the proper long run mileage is 9-12 so for 8k-10k 16 totally makes sense? I have a friend that hits 18-20 milers in the mountains and he’s one of the top 10 10krs in college XC atm
9-12mile long run as a 5k runner is ridiculously short.
It’s fine in high school if you’re doing like 50-60 a week. I think 16 sounds reasonable for a D1 program, no?
bartholomew_maxwell wrote:
TLWut wrote:
In college I ran 20 miles every Sunday in the summer and 16-18 at 5:50 to 6:00 avg for a long run in season so this is normal. The powerhouse school in my conference was known for running 20 miles at 5:30 avg or better for the top guys (13:45 types).
If a marathon is supposed to be so challenging, why do runners find 20 mile runs something they can do each week during a workout? Wouldn't a 20-miler make you unable to repeat the same workouts the following week? Wouldn't you need a lot of recovery time from a 20-miler?
Everyone, this is coming from the person who gets a woody every time he/she reads about a NARP finishing boot camp. Of course they'd think a 20 mile long run is ridiculous. Do you realize that's the final boss of hal higdon's "my first marathon" plan?
Do college coaches encourage these social media posts for recruiting? Do they just spring up? Are certain runners encouraged to do this?
Umm no. That is normal for D1.
babushka_lady wrote:
bartholomew_maxwell wrote:
If a marathon is supposed to be so challenging, why do runners find 20 mile runs something they can do each week during a workout? Wouldn't a 20-miler make you unable to repeat the same workouts the following week? Wouldn't you need a lot of recovery time from a 20-miler?
Umm, hi Lauren Fleshman.
Everyone, this is coming from the person who gets a woody every time he/she reads about a NARP finishing boot camp. Of course they'd think a 20 mile long run is ridiculous. Do you realize that's the final boss of hal higdon's "my first marathon" plan?
16-mile long runs aren't long at all, esp. for people who are doing 80-100 mpw.
Even when I'm running 45 MPW, my LR is 16 miles. I find I get a ton of fitness out of it.
Heck, some of the better BYU & NAU guys are doing 20+ on LR day.