Would you recommend 2 hour long runs at 7min pace every other week for a senior in highschool running 70-75 miles per week?
Would you recommend 2 hour long runs at 7min pace every other week for a senior in highschool running 70-75 miles per week?
probably not. from my HS experience and being in the 70mpw range on occasion, i barely did more than 1.5 hrs. i was probably the highest mi/wk on my team. my other teammates struggled running over an hr.
Long run should be 20% of your weekly mileage. If you are running 70 miles per week, that means your long run should be 14 miles, at 7min miles that's like an 1 hour 40 minutes.
I was at a similar level as a high school senior. 2 hrs seems a little long, but we used to regularly do ~1:45hr Sunday runs. However, I happened to be doing them with a group of the better, older local runners. We would do these runs on trails and largely ignore any precise pace. The runs would start out slowly (mid to high 8s pace?) and slowly warm up into maybe mid 7s pace. If some people were feeling good, the last 2-3 miles might continuously accelerate down into high 5s pace. The real lesson though was that for that kind of run, the successful guys ran what felt comfortable for them on that day without worrying about whether it hit any particular predetermined pace.
I did some 2 hour long runs in HS, even as long as 18.5 miles in HS. Didn't do crap for me. I did best off of 12 mile long runs, in 90 min give or take.
As a HSer 12-13 mile long run in 90 minutes give or take a couple minutes is plenty. At 7:00 pace either 12 or 13 miles is fine.
NotAustin18 wrote:
I did some 2 hour long runs in HS, even as long as 18.5 miles in HS. Didn't do crap for me. I did best off of 12 mile long runs, in 90 min give or take.
As a HSer 12-13 mile long run in 90 minutes give or take a couple minutes is plenty. At 7:00 pace either 12 or 13 miles is fine.
i agree with this. rather than try to kill yourself running 70mpw/2hr long runs, all for 5k training, just focus on being consistent with your training.
The running world has changed. Not to long ago an 18 year old ran a sub 2:05 marathon for his first one ever. Fastest debuts ever. Faster then mo farah and kenenisa bekele. So his approach was simply to be the best train better then the best. So I'm sure he had many long runs at a young age
Vince Corlew wrote:
Long run should be 20% of your weekly mileage.
I know one famous poster on LR who would disagree with this...
What's your normal training pace?
Colorado goes with this. The long runs are +/- 6 minute mile pace at altitude for the top runners.