I have read that the long run should be approximately 20% of your weekly mileage. I've been stuck around 18:10 all summer (6 races I think all 18:07-18:12) and for the past few weeks I've started doing a 2 hour long slow run (instead of 90 minutes) on 40 mpw which is roughly 38% of my weekly mileage! Well I just broke my plateau and ran around 30 seconds faster in the 5K. I didn't change anything else. Has anyone else seen improvement like this?
I have read that the long run should be approximately 20% of your weekly mileage. I've been stuck around 18:10 all summer (6 races I think all 18:07-18:12) and for the past few weeks I've started doing a 2 hour long slow run (instead of 90 minutes) on 40 mpw which is roughly 38% of my weekly mileage! Well I just broke my plateau and ran around 30 seconds faster in the 5K. I didn't change anything else. Has anyone else seen improvement like this?
What you've read is wrong. At your level you shouldn't be doing long runs.
What you've read is wrong. At your level you shouldn't be doing long runs.
Malmo, I highly respect and value your advice and running achievements. You post this often and I’m interested in the specifics. Please explain (for me and the OP), “No long runs.”
How do you define “long run”?
Who shouldn’t do long runs? All non-elites? Only beginners?
All 5K/10K runners?
Even those training for marathons?
If no long run, what instead?
If amateurs shouldn’t do them, at what point and for what reason should we start?
I’m no elite (49 yo male, 3:05 marathon) but want to improve. I’m trying to figure out how eliminating long runs would allow that.
I have read that the long run should be approximately 20% of your weekly mileage. I've been stuck around 18:10 all summer (6 races I think all 18:07-18:12) and for the past few weeks I've started doing a 2 hour long slow run (instead of 90 minutes) on 40 mpw which is roughly 38% of my weekly mileage! Well I just broke my plateau and ran around 30 seconds faster in the 5K. I didn't change anything else. Has anyone else seen improvement like this?
Adding mileage is of course going to help, but there are safer and (more importantly) better ways to go about it then just adding a big slow run. Split that run up into a couple easy sessions or (even better) give the occasional double a shot. You'll be more safely grooming yourself for longer runs and mileage increases if you continue growing your training load long term.
How far were you going in 90min? 40mpw personally I wouldn't have someone go longer than 10 miles unless they were training for longer distances. 40mpw in general is pretty low unless there's xtraining on top of that?
If that is helping you, then go for it. Just be mindful that you aren't putting in so much time on your legs on the long run that you can't recover for the work out days.
I did sub 3 at Easter, no way could I have done that without a long run.
What EZ10Miler said is my main concern re; recovery.
This is the only change I have made recently that has made a difference. Tried doing intervals twice a week or 1 tempo and 1 interval... no difference. 90 minute long runs would cover 12.8 miles usually.
How far were you going in 90min? 40mpw personally I wouldn't have someone go longer than 10 miles unless they were training for longer distances. 40mpw in general is pretty low unless there's xtraining on top of that?
No I just do 40 mpw. I did 17:50 and 36:69 off that, then sub 3 and an 80 minute half off 60 mpw.
I have read that the long run should be approximately 20% of your weekly mileage. I've been stuck around 18:10 all summer (6 races I think all 18:07-18:12) and for the past few weeks I've started doing a 2 hour long slow run (instead of 90 minutes) on 40 mpw which is roughly 38% of my weekly mileage! Well I just broke my plateau and ran around 30 seconds faster in the 5K. I didn't change anything else. Has anyone else seen improvement like this?
What you've read is wrong. At your level you shouldn't be doing long runs.
so, you're telling someone to stop doing what has been working for him/her? Doesn't sound like good advice to me.
How far were you going in 90min? 40mpw personally I wouldn't have someone go longer than 10 miles unless they were training for longer distances. 40mpw in general is pretty low unless there's xtraining onwith top of that?
No I just do 40 mpw. I did 17:50 and 36:69 off that, then sub 3 and an 80 minute half off 60 mpw.
How far were you going on the 90 minute run? It seems like you're doing 40 now with the two hour run and were doing 40 when your long run was 90 minutes. It looks like you've dropped your mileage. How long ago were you doing 60? A two hour run for someone used to doing 60 is not as long a run as for someone only used to doing 40. I wouldn't get too hung up one the percentage thing and stop doing something that's working for you.
I think that long, long runs can be good for a HSer in base phase, and precomp / early comp occasionally as well. I peaked my long runs at 13/90 which I did twice (one was on a flat trail with a mild cutdown, and the other was insanely hilly so this felt more like a steady (I also was in 4:40 shape then so less fit). 90 minutes is good, but I think doing a LONG run once every 3-4 weeks can recruit some of the rarely touched fibers. Of course, you'll have to build up a little from 13-14-15-16, but I think going 16/115-120 with the last couple of miles a little faster (around marathon pace) and some strides at the end both helps your aerobic fitness tremendously but it's also good for hitting the fibers you don't usually hit.
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