Last track season, I ran a 2:06 800m, 4:39 1600m, and 10:16 3200m. I am a junior now. Before, I used to do my long runs at 8:00-8:15/mile. I've been told that this is too slow and that I should running at a 7:00-7:40/mile pace. I am wary of going too hard on my runs, but I also want to improve. What pace should I be running? I think I can get sub-4:30 this season.
Your long run should be a bit harder than your recovery run pace. Mid 7 pace is probably about right for you.
If you don't feel like you're ready to hammer out the whole long run at that pace, you can do the long run as a progression run. Start at ~8 minute pace, and pick up the pace over the course of the run so that you're getting down into the mid 7s for the last third of the run.
1 to 2 min slower than mile pace
Where do you live? A state is specific enough unless you live on the coast
Libertarian vegan wrote:
1 to 2 min slower than mile pace
This. And only ever do 20x200m repeats at 27 as a workout.
Libertarian vegan wrote:
1 to 2 min slower than mile pace
So if your current mile pr is 4:00 min. Your long run pace should be in the 5:00 to 6:00 min pace range.
Libertarian vegan wrote:
Libertarian vegan wrote:
1 to 2 min slower than mile pace
So if your current mile pr is 4:00 min. Your long run pace should be in the 5:00 to 6:00 min pace range.
That honestly seems pretty close. Maybe 1:30-2:00 slower.
Remember Galloway said to run 2-3 minutes slower than marathon race pace on your long runs? Man, that is really slow.
1-2 minutes faster than mile pace seems fast.
Seems accurate wrote:
Libertarian vegan wrote:
So if your current mile pr is 4:00 min. Your long run pace should be in the 5:00 to 6:00 min pace range.
That honestly seems pretty close. Maybe 1:30-2:00 slower.
This seems quite fast? How long are these runs?
runs are usually 60-80 minutes, so 7.5-10 miles at my current pace
If you ran 4:39 as a sophomore and you're going into your junior year track, a year more developed, shooting for faster times, then you need to train like it. You should be going 6:55-7:10 on a long run. Start at 7:40s and work your way down to 6:40s your last couple miles. I remember my times going waaay down my senior after ditching the slow runs and hanging around 6:50-7:10 all the time unless pretty beat up.
WinterWorkouts wrote:
runs are usually 60-80 minutes, so 7.5-10 miles at my current pace
That is not a long run. Long runs need to be a minimum of 90 minutes long and up to 120 minutes.
For example a good long run workout would look like:
Warm up 4 miles in 30 min
Steady 10 miles in 60 min or faster
4 mile Cool down in 30 min
Or by feel would look like:
15 to 30 min warm up jog
60 to 90 min steady
15 to 30 min Cool down
Libertarian vegan wrote:
WinterWorkouts wrote:
runs are usually 60-80 minutes, so 7.5-10 miles at my current pace
That is not a long run. Long runs need to be a minimum of 90 minutes long and up to 120 minutes.
For example a good long run workout would look like:
Warm up 4 miles in 30 min
Steady 10 miles in 60 min or faster
4 mile Cool down in 30 min
Or by feel would look like:
15 to 30 min warm up jog
60 to 90 min steady
15 to 30 min Cool down
Your telling a junior in high school training for a sub 4:40 mile to do 10 miles @ under 6 minute pace for his bimonthly long run? That sounds retarded.
You're surely running longs too slow.
Run by feel, ignore the watch.
Think quick not hard.
Slogging the longs makes no sense to me outside the very beginning of the season.
Yeah I'm well under 2 minutes for 800m and sub 16 for 5k and 10 milers sub 6 pace aren't the easiest thing for me. There's no way a ~4:40 miler could handle that, let alone even manage that by itself outside of a race.
Like really bro wrote:
Libertarian vegan wrote:
That is not a long run. Long runs need to be a minimum of 90 minutes long and up to 120 minutes.
For example a good long run workout would look like:
Warm up 4 miles in 30 min
Steady 10 miles in 60 min or faster
4 mile Cool down in 30 min
Or by feel would look like:
15 to 30 min warm up jog
60 to 90 min steady
15 to 30 min Cool down
Your telling a junior in high school training for a sub 4:40 mile to do 10 miles @ under 6 minute pace for his bimonthly long run? That sounds retarded.
But that would be less than 60 minutes. Gotta do at least 90 minutes.
Thanks for the feedback everyone. So the common consensus seems to be at around 7:10-7:30 (at least at around the beginning). How do you think this should translate to running by feel? When I was running at 8:00min/mile, I felt like I could go forever and it wasn't much of a struggle. How should these be in comparison to that? Thanks once again
WinterWorkouts wrote:
Thanks for the feedback everyone. So the common consensus seems to be at around 7:10-7:30 (at least at around the beginning). How do you think this should translate to running by feel? When I was running at 8:00min/mile, I felt like I could go forever and it wasn't much of a struggle. How should these be in comparison to that? Thanks once again
Make sure it is comfortably hard. 15 to 30 min jog followed by a hour pushing the pace followed up with a 15 to 30 min Cool down jog.
Like really bro wrote:
Libertarian vegan wrote:
That is not a long run. Long runs need to be a minimum of 90 minutes long and up to 120 minutes.
For example a good long run workout would look like:
Warm up 4 miles in 30 min
Steady 10 miles in 60 min or faster
4 mile Cool down in 30 min
Or by feel would look like:
15 to 30 min warm up jog
60 to 90 min steady
15 to 30 min Cool down
Your telling a junior in high school training for a sub 4:40 mile to do 10 miles @ under 6 minute pace for his bimonthly long run? That sounds retarded.
Its not retarded its called building your aerobic base. Look up Arthur Lydiard.
https://www.instagram.com/p/BbHVkA9lPP9/ThatAverageRunner wrote:
Yeah I'm well under 2 minutes for 800m and sub 16 for 5k and 10 milers sub 6 pace aren't the easiest thing for me. There's no way a ~4:40 miler could handle that, let alone even manage that by itself outside of a race.
From the Vdot calculator for a 4:40 miler:
Easy run 6:44 to 7:05 pace
Marathon pace 5:53
In the winter, since I am building my aerobic base I use long runs as a easy up tempo workout. Not too hard, but just enough to give the legs a good workout.
So from my guideline, for the long run that it should be a min to two min slower than mile pr pace. My long run guideline also falls inline with the vdot calculator.