A question for all the milers/1500 guys and coaches out there.. what are you doing for a long run and how often?
I'm coming back from injury but pre-injury I was at about 60 mpw (glass legs) with 2-3 workouts and a "long" run of 8-11 miles. Just looking to get an idea of what everyone else out there is doing for their long runs.
thanks guys.
No long easy runs if your mileage is appropriate. Long hard high end endurance sessions ~2times per week in most cases with easy basic endurance and recovery runs, train twice a day.
Im doing about 80 mpw and usually do a long run once a week of 16-17 miles.
If you have "glass legs" like you suggest and only peak at about 60 mpw a traditional "long" run probably isn't necessary. During indoor season I avg 56 mpw and would have a Sunday run of about 12 miles. Generally the "long" run should be 20% of your total weekly volume. So on 60 miles roughly 12. Of course this varies from individual to individual.
I'm a 10K-Half kind of runner who is training for the Mile this summer. So I don't know if that makes me a "Miler" by defintion, but for my training for the Mile, I have a long run of 13 miles and do about 50-60 MPW.
... It depends on your background though. If you are "moving down" in your typical race distance to the mile, then you'd probably be good with a longer run than someone who is "moving up" to the mile from the 400-800m. For someone moving up to the mile, a long run of about 9-11 is probably sufficent.
for a 400/800 style collegiate 800 runner who is looking to move up to the mile next collegiate season, what types of long runs and endurance sessions would you prescribe over the summer? I am training at about 40 miles per week now. (sorry for adding my own question into your thread, but for my input i do around 40 per week and my "long" run i guess you could call it is about 8 so the guy who said 12 is pretty close in philosophy to what i do)
what is "glass legs"
I prefer pretzel bones
Still consider the mile to be my bread-n-butter event. Long run is done weekly almost all year round and is usually around 2 hours on the trails. This is anywhere from 16-18 miles depending on how I feel that day, usually more on the slower side. This is a recovery run when I am fit. I will do a quicker paced medium run during the week (10 miles) that usually is a progression paced workout. Start at 6:00 and work down to 5:15.
Sounds like a lot ~ but is mostly by feel.
Good luck
I recommend a long run of around 10-12 miles.