Does this actually help a runner w/ his or her kick?? One would believe that it couldn't hurt, but, oxygen debt is different when running, say, a 5K. Kicking off a :68 second last 1/4 of an easy 10 miles isn't exactly the same as a :68 last 1/4 at the end of a 5000.....just wanted to see what you guys thought because i know that i'm not the only runner who kicks it in the last 1/4 mile to mile out of an easy run....so is this beneficial or not?
My opinion is - if it is suppose to be long and easy, forget the kick and use the energy to go longer.
Josh, consider building the final 2-3 miles gradually. You never get into a sprint, but the final 3/4 or so is moving along. Be careful as this or a longer progressive run can cross the line and not be 'easy' if you are referring to easy as a recovery run.
Josh are you asking &/or stating two different questions?
If you need to feel the speed at the end of a long run please feel free to do so. Of course 68s is harder after running 72s for 11 laps, than running 8 minute miles for 60 minutes then hitting it hard for the driveway finish-line in sub 70s.
I do it regularly. Peter and Seb Coe recommend that all distance runs be finished on an up-temp mode. A fast last 400. Even though it isn't the same as running a fast 5k pace and kicking off that, there does seem to be a big psychological boost from being conditioned to kicking the pace up a notch even though you may be tired in a different way.