Replacing long run with tempo?

you should try to do both long runs and tempos. but maybe if youre trying to peak you can cut out long runs and replace it with tempos. its all you and how you respond though

Why not do what Lagat does? Run medium/long and go faster.

well usual training week looks like this

Mon- Easy

Tues - Hard intervals (e.g.3 mins to 200m reps)

Wed - Easy

Thursday - Speed (e.g. 150's-600m with a lot of recovery) or tempo

Friday - Easy

Sat- Race or grass/hill session

Sunday - Long run / race

i feel like long runs take it out of me more than tempo's.

A lot of MD runners will have a long, fast run that doesn't really qualify as a tempo. Coe for instance did hard ten milers (allegedly) sometimes near the WR.

so would do people think i should do?

How mr friend wrote:

i feel like long runs take it out of me more than tempo's.

More than tempo's what?

For 800 fine. For mile/1500 maybe ok.

By the way why do strides after it? You're doing speed work on other days, so why the extra strides after your long run/tempo?

I'm no champion athlete, but my coach has me on a programme where every Sunday I do a hard "tempo" 10 miler, unless I have a race on the prior Sat or on Mon/Tue…

My Week looks like:

Monday:

am: steady run (5-6 miles)

pm: gym

Tuesday:

am: acceleration run (5-6 miles closing at 5k pace or faster)

pm: session (usually 24 mins of volume on grass, split up in reps of 1-4 mins)

Wednesday

am: steady run (5-6 miles)

pm: gym

Thursday

am: acceleration run (see Tu)

pm: track session (fast 200s on short rest)

Friday

am or pm: 20 mins recovery jogging

Saturday

am: hill session (2-3k of uphill volume)

pm: multi-pace session (start on track, middle section on roads (usually an acceleration run), finish on track)

Sunday

am: -

pm: 10 mile tempo on hilly course

Wow.

Sundays used to look the same for me. However, it thrashed me even for my tuesday session so really isn't worth it, for a guy focussing on 1500m. if you can recover then great, but that schedule looks crazy . What are you PRs and how long have you been running?

Once an Engineer wrote:

A lot of MD runners will have a long, fast run that doesn't really qualify as a tempo. Coe for instance did hard ten milers (allegedly) sometimes near the WR.

A ten miler at world record pace doesn't qualify as a tempo? Interesting.

well, what is it called? wrote:

Once an Engineer wrote:

A lot of MD runners will have a long, fast run that doesn't really qualify as a tempo. Coe for instance did hard ten milers (allegedly) sometimes near the WR.

A ten miler at world record pace doesn't qualify as a tempo? Interesting.

Obviously he meant 1500m WR pace

Once an Engineer wrote:

A lot of MD runners will have a long, fast run that doesn't really qualify as a tempo. Coe for instance did hard ten milers (allegedly) sometimes near the WR.

"It does actually state at the beginning of Chapter 4 in Coe's biography, "Born to Run", that in the winter of '78/'79 he "went for a 10 mile run with a couple of Yorkshire colleagues, Malcolm Prince and Andy Armitage. He covered ten miles in three quarters of an hour (the 10-mile world record of Jos Hermans of Holland is 45:57.2), an average of just over 4:30 to the mile, at the end of which he was sick."

It doesn't say he ever ran more than 1 10 miler @ that pace, nor did they have GPS at the time so it could have been less than 10. Info from an old post by deanouk

Steady runs are by feel, so if I'm really hurting (like I was this monday) they can be close to 8 min/mile, slower if earlier (like 6:00-7:00 am)

My PBs at the moment are nothing special, 2:11 for 800m, and 4:24 for 1500m, but I have only been running since August 2012, and I was training like 30 mpw by the summer track of 2013.

Hoping to run around 4:10 for 1500m and sub 9:00 for 3k.

I'm 17, and the 10 mile tempo is my least favourite run of the week, but I'm recovered by Tuesday, so yesterday, for example, I did a session of

4x200m off 30s rest (31,31,30,31)

800m jog

4x300m off 100m jog rest (45,46,47,47)

800m jog

4x200m off 30s rest (30,31,32,31)

Sorry I didn't post sooner, forgot about this thread...

Why replace when you can combine?

What my coach has me do in the base period is a weekly 10-miler with 20 minutes hard in the middle or near the end. Good amount of distance for a mid-d guy's long run, and you get in the tempo/LT aspect, too.

You could make both the total and the tempo as long as you want. (When I trained for a half marathon I was doing 8 easy + 8 race pace every Sunday.) It makes the hard day that much harder, so you do need to recover well.

Good luck!

I hope you are joking because you are doing way too much of training. Seriously as a junior in HS running the times you do you really shouldn't have to do 10 mile tempos, two a days, and progressive runs finishing at 5K race pace. I am surprised you are not injured yet or burned out. I am sure that will come especially if you have so little training background.

When I was your age I ran something like this:

Monday: 45min easy

Tuesday: 8x600m with 100 walk, 100jog rest in 1:45-1:55.

Wednesday: 30min easy

Thursday: 8x200m with 100 walk, 100jog rest starting in 32sec and going down to 28.

Friday: day off

Saturday: Race or another track workout such as 10x400m starting in 72 and finishing in 64 with 200 walk rest.

Sunday: 45min easy or day off depending on how I felt.

I ran 800: 1:57, 1500 in 3:59, and 3000 in 8:46.

It really depends on how you recover from either workout. I kinda see training as a pyramid in which long runs and easy runs build the base and the anaerobic race pace+ workouts build the peak. Tempo runs are a little bit in the middle and I think if your base is good enough, you should be able to handle them pretty well and recover from them fairly easily. If that is the case you can replace your long run with a tempo (not forever, but for a short period of time). This might be beneficial because it trains you to run more efficient than when you do long and slower stuff. However, if your base is not that big I don't think it is a good idea. I would recommend to just try it once and see how you feel the day after and the day after that compared to how you feel after doing a long run.

Two more things:

1. 5:50min/mile pace seems quite fast for a 20-25min tempo for 4:57 miler.

2. I am not sure where in your week plan you would do this tempo run, but I wouldn't do it at the ? on Monday between two presumably hard sessions. From your training it already seems that the intensity is pretty high. If you want to train 6x a week I would recommend doing a maximum of 3 workouts and I consider a tempo run a workout.

Foreigner90 wrote:

I hope you are joking because you are doing way too much of training. Seriously as a junior in HS running the times you do you really shouldn't have to do 10 mile tempos, two a days, and progressive runs finishing at 5K race pace. I am surprised you are not injured yet or burned out. I am sure that will come especially if you have so little training background.

When I was your age I ran something like this:

Monday: 45min easy

Tuesday: 8x600m with 100 walk, 100jog rest in 1:45-1:55.

Wednesday: 30min easy

Thursday: 8x200m with 100 walk, 100jog rest starting in 32sec and going down to 28.

Friday: day off

Saturday: Race or another track workout such as 10x400m starting in 72 and finishing in 64 with 200 walk rest.

Sunday: 45min easy or day off depending on how I felt.

I ran 800: 1:57, 1500 in 3:59, and 3000 in 8:46.

I appreciate your concern, but I enjoy working hard and putting in 50-60 miles a week, and the only injury I ever had was a 10 week foot injury from too much running in spikes (sesamoiditis). My coach and I have the view that it is OK to be tired, and as long as I'm not wasted after every workout, its all good training…

And if you ran those times off that training, you must have had years of training behind you, or were exceptionally talented… My ultimate goal is to do 3k at last season's 1500m pace, i.e. run 8:48. I'll make sure to post here should I achieve that!

SMJO wrote:

Why not do what Lagat does? Run medium/long and go faster.

Because they are not 40