I hate long runs wrote:
I want to know what you all think.
All I have done since cross country is long tempo workouts. All of them being about 6-9 miles in length.
OK, a predictably boring mainstream opinion: if your longest run (based on the above) is an hour or so, suddenly doing 2 hours might make you a bit too tired for Sunday. If there is no pace target, I think you should break it up with walks, and taking on some fuel, and you'll then find it no harder than a 9 mile tempo.
A more normal approach might be to make the long run 75min one week, 90 the next, 1:45 the next and so on. You adapt very quickly to volume at easy paces. There is nothing wrong with doing it midweek rather than on Sundays.
More importantly, have you asked WHY he wants this? Maybe he's fed up with you guys caning it in tempos every day so deliberately set something you'll have to slow down for. Or maybe the 5000 is not important, he wants your volume up, and is trusting that 3-and-a-bit mile tempo on Saturday to keep the speed end maintained.