If i am doing 50mpw how long should my longs run be? And wb when i get to 60? Or 70? Is there a type of formula to find this out? Thanks
If i am doing 50mpw how long should my longs run be? And wb when i get to 60? Or 70? Is there a type of formula to find this out? Thanks
Weekly Total/4
A general rule is no more than 25% weekly mileage. So if you're doing 50 mpw, your long run should be no longer than about 12.25 miles. That said, you can run a bit less than that. If your long run is a good bit longer than any other run you've done that week and doesn't exceed 25% of your weekly mileage, you're fine.
For example, you could do a 50 mile week consisting of some 6-7 mile runs for the first 6 days, and then finish with a 10-11 mile long run.
What distance are you racing?
Two miles longer than your next longest day.
I am putting in around 45-50 mpw right now, and my long run is between 13-14 miles. I am having no issues with this, and I am aware that im closer to 26-32% of my weekly mileage.
I am only running 5k races. But i like the 25% rule. I think i may use that.
If you are in HS, and only doing 50 mpw, 10 miles is enough. Though I would suggest having 2 ten mile days in your schedule so you never miss having at least one in your week.
bro science wrote:
I am putting in around 45-50 mpw right now, and my long run is between 13-14 miles. I am having no issues with this, and I am aware that im closer to 26-32% of my weekly mileage.
Why don't you just run more on your other days? Schedule restraints?
bigtool05 wrote:
bro science wrote:I am putting in around 45-50 mpw right now, and my long run is between 13-14 miles. I am having no issues with this, and I am aware that im closer to 26-32% of my weekly mileage.
Why don't you just run more on your other days? Schedule restraints?
I feel doing a longer run, in relation to my other runs, helps me a bit more. I try to do all my running in singles right now, and to get to 50mpw, my distances would be all too similar. Additionally, training for a marathon necessitates my emphasis of the long run.