How long should a easy run be

Not an expert but I would currently increase just easy runs and then after that feels comfortable do more reps on interval days and maybe slightly even increase warmups/downs

45

I'm the magic wizard expert🧙🏼‍♂️ Switch to this week instead:

M: 50-60 min easy steady

Tu: 15-20 x 400m @ 5 k pace

We: 50-60 min easy

Th: 50-60 min easy steady

Fr: threshold interval to a total of 6-8 miles @ roughly half marathon pace.

Sa: 70-80 min easy steady

Su: Day off, do something else you like to do but no training.

Good luck! 🇸🇪🧙🏼‍♂️🇸🇪

45 minutes isn't a bad duration, honestly. I do wonder if sometimes we do too much mileage on designated easy days and get in the way of proper recovery. You can obviously do more, but don't let it get in the way of your workouts.

If you want to add mileage, consider either "shakeout" runs as doubles (relatively short, easy workouts). If you don't want to do doubles, adding easy mileage after your workouts (assuming they're mostly aerobic in nature) is a good idea. This should help to keep recovery days easy and you get a little better aerobic stimulus.

It is a bit of a catch 22, particularly for slower older runners.

The volume is needed to race well and also to support the harder sessions. But a slower older runner cannot get the volume in on short duration runs. Is it worth putting on your trainers for 45 mins, when it will be so short in mileage terms?

For some context I’m 17 I run 4:05,859,15:20,33:15

for the love of god can you stop spamming the board with these low effort questions? don't be lazy, these things have been answered thousands of times already

Increase your easy days. Don’t increase volume and intensity at the same time, wait until you have adapted to the increased volume.