How fast do you do long runs?

answersplz wrote:

New guy here. A local running group does 13 mile long runs every weekend at 10-11 min/mile pace. I'm an 17:30 5k runner and the pace they go feels really slow and boring. My heart rate reaches a maximum of 155 if we go up a steep hill for example. Should I be doing my long runs at a slightly faster speed? Or closer to lactate threshold speed?

You know how Galloway says you can't go too slow on longer runs? Well, he's wrong. 100% wrong. You can run too slow. 10-11 min/mile is a joke for a 17:30 runner.

That is way to slow for you. I was around 17 min. 5k and sub-3 marathon and did long runs 6 1/2 to 7 minutes a mile.

You can find training paces online, e.g. Google Jack Daniels VDOT (there are others) and check out the easy pace. For you, that's going to be under 8 min/mile. If you are running hills, I wouldn't get too focused on time--mainly feel. However, in general 10-11 min is too slown for long runs of someone with your fitness.

Yes, this is too slow, and I have no problem with the LSD run. But even a Long Slow Distance run is only maybe 3 or, at most, 3:30 slower than your 5k pace. I'm probably about an 18:00 guy (don't race the distance, so not sure) and I'd sometimes get grief for doing my long runs at like 8:30. I felt, and still feel, that's fine, in the context of my other training but I can't imagine a scenario where a guy who runs a 5:40 pace for a 5k should be running an 11:00 pace on the roads (trails are a different story). Unless you're training for a 100 miler. Are you training for a hundred miler? I'd stick to 7:20-8:00 for generic long runs.

answersplz wrote:

New guy here. A local running group does 13 mile long runs every weekend at 10-11 min/mile pace. I'm an 17:30 5k runner and the pace they go feels really slow and boring. My heart rate reaches a maximum of 155 if we go up a steep hill for example. Should I be doing my long runs at a slightly faster speed? Or closer to lactate threshold speed?

10-11 min/mile pace is like walking... But it depends what are you training for.

For the marathon too much LSD is useless imho, you need do train to run long AND fast.

For 5k, longer time on your feet once a week can complete the rest of your training nicely.

Les wrote:

That is way to slow for you. I was around 17 min. 5k and sub-3 marathon and did long runs 6 1/2 to 7 minutes a mile.

+1,

AND you should pick up the pace to 5 1/2 per mile for 30 seconds every 7 minutes. It's good for your running form.

Lydiard would recommend half effort. Learn.

answersplz wrote:

New guy here. A local running group does 13 mile long runs every weekend at 10-11 min/mile pace. I'm an 17:30 5k runner and the pace they go feels really slow and boring. My heart rate reaches a maximum of 155 if we go up a steep hill for example. Should I be doing my long runs at a slightly faster speed? Or closer to lactate threshold speed?

Find a new training group dude.

I like to alternate. Every other week I try to do a progression down to about threshold the last mile or two (the course I usually run is a rail trail gradually uphill on the way out and downhill on the way back, so you can negative split it hard.) The alternate week I do my best to keep it relaxed.

Everyone's a little different. I have a 16:53 5k PR, and I do my easy runs and long runs at 7:30 pace. I believe in "easy days easy, hard days really hard" as Frank Shorter would put it. Frank actually did his easy days at 6:30-7:00 pace. Nothing crazy there, but then you look at some of his beastly workouts he did prior to his Olympic Marathon Gold: 32 x 200 in 29-30 with 15 seconds rest, 16 x 400 in 60-64 with 30 seconds rest, and (4 weeks prior to Gold) 4 x 800 in 2:00 with 60 seconds rest.

Then for comparison's sake. Galen Rupp does his easy runs at 5:30-5:45 pace. So it varies considerably from person to person, even those at the same relative level of performance, but just listen to your body.

Run them at a pace that doesn't make your volume too hard to achieve, or start interfering with your hard workouts.

Mine are slower than any chart out there based on my 5k, or else I can't do a decent program. 11:30 is too slow for you unless it's really hilly and rough terrain. Flat should not be anywhere near that, but you don't have to be a slave to charts either.

I usually did mine at whatever pace I was capable of running for a marathon. Over the years that ranged from around 8 minute miles to around 6. Occasionally I'd do a long run with guys who were faster marathoners than I was and I'd go even faster, at least for most of the run.

answersplz wrote:

New guy here. A local running group does 13 mile long runs every weekend at 10-11 min/mile pace. I'm an 17:30 5k runner and the pace they go feels really slow and boring. My heart rate reaches a maximum of 155 if we go up a steep hill for example. Should I be doing my long runs at a slightly faster speed? Or closer to lactate threshold speed?

I would run with them and then do an additional 7 at a 7-8 minute pace on a flat surface. Running slow is fine. If you watch any kenyan documentaries they highlight the 10 min mile. They run slow in their filler miles. Its more about recovery than anything. Find the minimum speed that you wake up and do it again over and over

When I was in 17:30ish shape my long runs were 11ish miles at 8:00-8:30. My coach told me to go 90 minutes easy, so I jogged and figured out the average later.

This track season I've run 800/1500/mile. I would guess I'm in 15:30ish shape based on workouts and long runs. I don't jog long runs anymore. Depending on the the time of year/season I go 9-13 miles. Most long runs have an average between 6:20-6:40. Often with the last 4-6 miles faster than 6:15, last couple miles under 6:00. Every once in a while I'll average 6:00 or so, with the last 5-6 miles around 5:40. Very rarely do I average 6:50+. Our training week is set up well to allow fast, or fast finish, long runs.

Slow long runs may have a place in training for longer distances, but the 5k isn't that far. Strength and aerobic ability is crucial for 5k success, but so is speed and efficiency. I believe faster ling runs are simply more beneficial, as long as you allow enough rest and recovery. I do one hard workout mid week, an easier workout or race on Friday or Saturday, my long run the following day and then a day off. I have been able to stay healthy with this cycle and continue to improve.

17:30 5k — you should be @ 7:25-7:55 for your long run, but feel free to drop to 6:20-6:40 your last 2-3 miles.

answersplz wrote:

New guy here. A local running group does 13 mile long runs every weekend at 10-11 min/mile pace. I'm an 17:30 5k runner and the pace they go feels really slow and boring.

When I was running 17:30 most my long runs were between 7:10 - 7:40 pace. If I was feeling particularly tired or crappy...they would be 8:00-8:10.

I am much better at the short, fast workouts like 200's and 400's and suck at longer distances, so my long runs at sub-7 were an absolute struggle for me in my prime. My official half marathon PR is a joke compared to my mile time.

That must feel like a walk to you. My current 5k is around the same time and I typically average right at 7 minutes for long runs, closing the last few miles in the 6:30 range. Although, i'm not a 5k guy at all and do very little other speedwork aside from tempo runs, so I treat my long run as my other 'quality' run of the week.

85 to 100% of projected marathon pace

Similar 5k shape as you. In marathon training I'm doing mostly 18 mile long runs at 6:45 pace.