Long run pace for a 19 minute 5ker

NotTrollingJustSaying wrote:

C3H603 wrote:

I've done a few 16 mile long runs, which I enjoy because I like running long and it's a cheap way to get in lots of miles.

...

I've been running for 8 months at 30-40 mpw.

why tf would you do ~33-50% of your weekly mileage in one (SLR) run?

Run more (evenly spread out through the week) mileage and you wont have to be a 19min 5K'er anymore. Run shorter SLR's and your legs might be fresh enough to do better sessions and you wont have to be a 19min 5K'er anymore.

I'd 2nd this. I also run 30-40 a week, longest I go is 8 or 9 miles. I usually get down to low 18mins for 5k. My average pace is probably high 7, low 8 pace but I mostly run fartlek style nearly every day so my pace is all over the place.

slow and confused wrote:

What are these magic 400s you speak of please?

400m from Jävlar Skitstövels

16mi is a long way to go for someone running 30-40mpw. I'd consider slowly upping your weekly mileage or dropping the mileage of the LR down. Most 30-40mpw peeps LR between 8 and 10, though you could argue for closer to ~12. But your pace is fine. I imagine 7:30-8:00 is a moderate effort for you, which on a LR is fine if you're getting plenty of recovery in the days before & after.

Just googled that and got 0 results. Can you post a link?

I’ve been running 10-20 miles per week for a couple of years after running 5-10 miles per week for years. Just ran a solo 10k in 38:30 on Thanksgiving for a virtual race. Split 5:47 for the first mile and 18:57 for 5k. I love to cross train - cycling a couple times a week, lifting weights a couple times - so typically only run 3 times. Generally one threshold workout (using Jack Daniels red plan) and a harder 5-6 mile run at 7ish pace, and another longer run at 7:30ish. 31 years old. I have probably 15 pounds to lose as well. Am interested in losing the weight and seeing what I can run but 40-50 miles honestly sounds impossible!

IwishIwasDaveWottle wrote:

16mi is a long way to go for someone running 30-40mpw. I'd consider slowly upping your weekly mileage or dropping the mileage of the LR down. Most 30-40mpw peeps LR between 8 and 10, though you could argue for closer to ~12. But your pace is fine. I imagine 7:30-8:00 is a moderate effort for you, which on a LR is fine if you're getting plenty of recovery in the days before & after.

He is running 30-40mpw with a 16 mile long run. It is basically impossible not to get plenty of recovery. :) Given the choice I would much rather split those miles up differently(say 2 10 mile days of say 80mins of running rather than a 16mile run and a 4 mile one) but not everyones life lines up that way. Maybe you have the time on the weekend to drive to a nice trail with great 16 mile loop but during the week your are trying to squeeze things everything(changing running, showering) 60 min window and you are off running on a hard surface with traffic.

The pace and HR seem in the realm of reasonable. If the OP wants to run 50+ MPW, they should slow down and up the mileage. If they want to keep doing what they are doing, that is fine also. We are talking about running for fun and if 2 hour runs meet your needs keep on doing them. If breaking say 18 is your goal we can talk about how optimal your training plan is....