Title. 18, running 60 mpw. Today I ran a 10 miler in the mid-upper 59s range as my long run. This felt like 5/10 effort and my average HR was 80% of max.
Note: by 5/10 effort I mean it was comfortable throughout, but I had to focus on maintaining form a little towards the end. This felt comfortably below LT1 as well.
80% heart rate at ~5:55-ish pace means 85% is probably at 5:30-5:35 and 90% is 5:10. 95% is probably close to 5:00 and 98% is close to 4:50 probably. So, I’m predicting around 15 flat
Yes, it's a good strength builder for the 5k/10k. No, it's not a predictor work.
It's hard to take too much away from this. You went out and ran a hard 10 miles and called it a long run. Would rather see a warm up & cool down with a specific tempo portion so you're not racing your long runs. You did a sub-1hr 10 miler as a workout. That's great. People can do that and run 16:40. HSers might be able to do that and run 15:40, maybe even faster.
I would focus on strength stuff like threshold work with good volume and 6k-10k tempos a good bit faster than 6-flat. If you want to get rolling in your long runs, add in 3-5 or so miles around 6-flat later into the run but count it as a workout day. Something like 6 E, 4 @ 6-flat, 2 E.
I did a 59 minute 10 miler, followed by a 55 and 52 10 miler in the next 5 days (hard, easy, hard, easy, hard). However, the 52 10 miler felt under half marathon effort.
Even though I was running low-ish mileage, this gave me a lot of strength. Ended up running low 14s a week after
I’m currently in mid 15:0x shape. On Tuesday I ran, 6 in ~5:40-5:41 pace also at around 80% max HR as a steady, going from 5:50 to 5:30 with the last mile at 5:15. The progression was completely natural though - I wasn’t straining at all, and this was confirmed by my relatively constant HR