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?
At most for long runs, do 1 and a half hours.
Put in work! Run 2 hours and don't worry about pace. Start easy and work up to a comfortable steady rhythm.
The long run puts the tiger in the cat.
Oh good thing you came here. I had a teammate in high school who was the defending state champion in XC and was breaking records every week of her senior year until she went out for a 2 hour long run one weekend. She didn't finish in our top 5 for the rest of the year.
The next year the team captain tried to do a 2 hour long run, it was a good thing we found her around the 1:55 mark and made her get in the car. She was useless for about 2-3 weeks but then ended up recovering.
Depends on your 5k PR and prior training and injury history. It also depends on your coach''s training plan. If you don't have a history of long runs, then you should cap it, I think, at 90 minutes. Our team's top runner is ending his junior year and has been doing long runs every week during the base phase since winter track of his freshman year. Then, it was 75 min progressing to 90. Summer before sophomore year was 90. Winter of sophomore year was 90 with a 1:45 mixed in every 3 or 4 weeks. Last summer was mostly 1:45 with a 90 mixed in on a recovery week. Last winter, it was a mix of 1:45 and 2:00 with the occasional 90. We are planning next summer and looking at a mix of mostly 2:00 runs with 1:45 mixed in. His 5k time has progressed from 17:15 to 16:35 to 15:58.
Other runners haven't proven as durable and get capped at 90 minutes. As they get older, 1:45 is possible, but it would be done with caution.
I would note, I would rather see a weekly long run, not bi-weekly.
I would also note, I prefer an easy pace for a long run. I am more concerned w/ the amount of time on the feet and learning to be metabolically efficient. I would rather see a range of 2:00 to 2:30 slower per mile than 5k pace. So, depending on feel, for my top guy, start around 7:30 pace and slowly work to 7:00 pace. But there are times I like seeing something more aggressive in the last 30 minutes of the run during some weeks.
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