What pace and distance is YOUR long run?

average pace: 6:10

distance: 16 miles

age: 20

prs: 14:18 5k

Is that your average or best run?

For the last year after having constant shin problems

Male 31years

20 mpw with a lot of cross training.

5 miles at 6:45-7:30 pace

Recent 5k on a moderate course- 18:28

Prs set between 25 and 28 at 50-70mpw with a normal long run up to 16 and up to 22 during marathon training at 645- 730 pace.

430 mile

9:02 3000

16:03 5k

26:11 8k

34:30 10k

1:16 half

2:44 full (Marine Corps)

35 yo male, running ~45 mpw. My long runs are usually about 12 to 15 miles and the pace can vary from 7:30 to 8+.

I haven't run in over 10 years. Since I've been back (about 8 months, including 5 weeks off for an injury) I have not run any races. In HS my best races were a 2:09 half, 11:10 3200, and 17:35 for 3 mile xc. This fall I'm hoping to set a 5k PR.

Most epic long runs, many. The biggest was probably Rim to Rim to Rim in the Grand Canyon. But I've done dozens of big runs in the 25 to 35 mile range. All of those were in my early 20s before I hurt my foot and temporarily stopped running.

-Age: 30

-Gender: Male

-History: Got back into running this past winter and slowly built my MPW and pace up. Got to 40-50mpw in May and I've held that over the summer. Plan to build up to 70mpw this fall for a winter marathon.

-MPW: 45

-PRs (this year)

-10k: 42:2x (April 2016, hilly trail run)

-Half Marathon: 1:24:2x (June 2016)

-5k: 18:3x (July 2016)

Avg Long Run- 12-15 miles

Avg Pace- 7:50. Start out around a 8:20 pace and slowly speed it up. Around half way I'll settle into a 7:40 pace and hold that till the end. Some times I'll dip down into 7:30 but I don't like pushing it too hard or else it takes too long to recover. After the run I usually do a quick stretch (less than 5 min) and a very easy half mile trot around 8:30-9:00 pace.

Longest run- 16 miles @ 8min pace. Didn't see the need to go much longer while training for a half.

Fastest long run- I did a 13 miler a few weeks before my half where I did the first 4 miles at 8:00 pace and the last 8 miles under 7:00 pace. I didn't mean to go that hard but conditions were perfect and I was floating. It was a huge confidence booster because my initial half goal was 1:30 and I finished that run around 1:32.

45 mpw

10 miles at 10:00 pace

21:00 5k

19 yo

70-80 mpw

14-16 miles

5k=16:35

8k=27:38

7:00 on avg

7:30 at slowest

6:45 at fastest w/ last 3-4@ tempo pace

Best long run was a 6:30 avg with splits 6:20-6:40 the whole way.

I have the longest long runs. You wouldn't believe how long they are. My coaches are smart. I have the smartest people deciding just how long my long runs should be.

And my long run pace is perfect. I have the best paces. For a long run, no one has better paces than me.

number ln e wrote:

average pace: 6:10

distance: 16 miles

age: 20

prs: 14:18 5k

average. best would be at about 5:45 pace

"best" as if it's a race lol It's a damn long run bruh, let the pace figure itself out. No need to push it hard. That's what tempos and racing are for.

Anyways...

Include avg. mpw, age, and prs.

Long run: 34km

Pace: 3:47-3:53/km (I let it ride between there depending on hills, how I'm feeling, weather)

Kpw: 175

Age: 20

PR: 14:04/29:55

Just like the rest of the world uses metric, stop using imperial and switch to metric. please.

number ln e wrote:

number ln e wrote:

average pace: 6:10

distance: 16 miles

age: 20

prs: 14:18 5k

average. best would be at about 5:45 pace

My PR in college was one second off of this, and at that time my distance pace was essentially identical to this - 5:50 to 6:00 most days, a little faster or slower some days, all at comfortable conversational pace, feeling fresh for the next day.

Now, as a 44 year old man, my distance pace ranges from 6:40 to 7:10 (regardless of distance), with a current (before a recent injury) 5k shape of 15:30 - 15:40.

MPW 25 if I'm lucky

Age 53

Long run: 7 miles at 8:20

10k PR 31:00 (35 years ago this fall)

Smoove wrote:

number ln e wrote:

average. best would be at about 5:45 pace

My PR in college was one second off of this, and at that time my distance pace was essentially identical to this - 5:50 to 6:00 most days, a little faster or slower some days, all at comfortable conversational pace, feeling fresh for the next day.

Now, as a 44 year old man, my distance pace ranges from 6:40 to 7:10 (regardless of distance), with a current (before a recent injury) 5k shape of 15:30 - 15:40.

Interesting. I never knew your background, but I did know we were currently in the same fitness range (I am 16 years younger though). My distance run pace lies in the exact same range and I have a 15:41 5k best. I typically consider 13+ a distance run and have never gone over 18 excluding races.

You would bury me right now. I have not run in over 12 weeks because of a procedure done for plantar fasciitis. I am hoping to get back at it in the next few weeks.

If I had to guess, I would think that my best 5K effort when I get back (before starting training in earnest) would be a little over the 17 minute mark.

Pr's

800 - 1:52

mile - 4:13

8k - 25:15

Long run 15-17 miles @6:40 pace. Sometimes much faster, but mostly starting at 7 flats and finishing with a few 6:20's.

Pocket full of quips wrote:

"best" as if it's a race lol It's a damn long run bruh, let the pace figure itself out. No need to push it hard. That's what tempos and racing are for.

Just like the rest of the world uses metric, stop using imperial and switch to metric. please.

My guess is that he isn't pushing it, but that on some days he just feels better than others with the result that his pace varies across a range depending on the day just like most of us. And when he says "best" he simply means his fastest pace within that easy distance range.

I had to math to get there, but it strikes me that you average around 6:06 pace with a PR that is faster, but not indicative of a different class of runner, so his distance pace is pretty in line with others of a similar fitness and ability level.

Long runs since college have been usually 16-18 miles when in shape at 90-100mpw. Recently some 20 milers and a few a bit farther. Age mid-20s, 65 minute half.

I have 4 kinds of long runs. Easy/recovery long runs where I'm tired often go 6:50s or 7s average pace. Standard/moderate long runs are usually about 6:30s average, sometimes like 6:10. All of these start slow and progress about 20-30 seconds/mile over the course of the run. Then there are workout long-runs where I'm building in something structured like warmup, 12 mile progression at fixed paces, cooldown. Or 2 x 5miles at marathon pace with 18 total.

Finally are like you call them "epic" or progression long runs where I start off easy but end up hammering. You have to be really careful with these. One thing I do is always start off easy and gradually build into it, even on my 7:00 average runs. This just feels like the right way to run. It's a good idea for long runs too because it prevents the overall average time from being too fast. If that happens you get tempted to race yourself to a faster time the next week, then boom burnout.

But since you asked, let's see in the buildup to the Trials I had an 18-miler at 5:45 average where I started at 6:30s ended at 5:15. Also a 23-miler averaging 6 flat, but not getting under 6:00 pace until past halfway. They might have both been mistakes in retrospect, that distance can take a toll.

Age: 21

5k PR: 14:10

Average long run is anywhere from 12-14. Sometimes its a progression run, sometimes i take it easy at 6:20-6:40. Most part I hammer from the start @ 5:40-5:50

Age: 33

MPW: 40

5K: 20:16 (2015)

10K: 41:19 (2015)

10M: 1:10:15 (2016)

Half Marathon: 1:40:52 (2015)

Marathon: 3:25:10 (2015)

50m: 9:30:32 (2013)

Avg Long Run is 10m between 1:15-1:20

Epic Length - 50 miler