My body can't handle both every week. I do 70 miles a week but it's with doubles and all. Longest run is like 11 miles. My last long run was a month ago of 14 miles. What's more important the speedwork/ temp runs or long runs?
My body can't handle both every week. I do 70 miles a week but it's with doubles and all. Longest run is like 11 miles. My last long run was a month ago of 14 miles. What's more important the speedwork/ temp runs or long runs?
At 70 miles/week I'd try and do the 14 mile long run, else I dont think the extra few miles are worth it if you are doing 5-6 mile doubles. Normally "speedwork" and tempo runs are each training different systems if you mean something like 400's w/ 1-1:30 min breaks @5k pace VS 2x20min @15k pace/tempo. In a training week during racing season when I dont have a race that weekend, Ill usually do one of each in some form, for a total of 2 workouts that week, then a long run during the weekend.
Though to be able to do this you must build a proper base.
During such period (usually a few months) ideally your week should have the base stimulus of a long run, aerobic mileage, and strides. Hill sprints ( 90-95%, 10 sec, or 20 sec with 3-5 minutes breaks) also are a good thing to do as you build mileage/focus on your aerobic system. Then start doing some tempo stuff once a week or so. After a 3weeks-month after doing ur first tempo, in the same week and 3 days after the tempo, start with some 200's with long breaks at 3k-5k pace or so, do like 20-24x200 w/ 1:30-2:00 breaks/jogs if you need to. 2 weeks later try 12x400 @5k w/ 2-3 min breaks. Theeenn try buidling up some real "speed work" as they call it. As in stuff like 400s w/ 1-130 min breaks and 1600x3-4 w/ 3 min breaks. BUT THROUGHOUT all of this I would still do a long run every week! Save speed work for when you are ready to do speedwork! Also try doing more singles and lower your mileage when doing faster paced stuff.
Thanks . Double runs are 10 miles and 5 miles or 5 after a session but a have one day a week of an easy 5miles.
You don't need to do a long run for a 5K. 10 miles is over 3 times race distance.
I'm not sure how old you are, when I was in college I could do 3 workouts a week and over 40 I can still do two a week. Tempos are over distance and intervals are faster pace.
Master help wrote: My body can't handle both every week.....
You are an utter wuss.
https://www.youtube.com/watch?v=jKqMRpv7ygcyour body can handle both long runs and speedwork.
Take your recovery days slow, like a ridiculously slow. Kenyans do it.