So I only train 3-4 times a week, thus I'm trying to make my runs efficient, I heard that long slow runs are important, the problem is when I finish a long slow run I feel like I still have a lot of energy, and that an interval session where I finish almost dead is more useful ...?
What do you think ?
Will those long easy runs make me progress, or it's just used for recovery ?
Thank you
How long are these runs? How slow? What do the other days of the week usually look like? And any recent PRs?
Long runs should never be slow. Long runs are a workout and should be run with specific pacing goals depending on what you're training for.
long runs can depend on the season, they can be "slow"
Snell would run his long runs hard to build a base but in the competition phase, they would be slower and more regenerative. He didn't want to get in the way of the other important work during the week, and for them, a 22-mile long run already provided workout like benefits.
For me, the long runs are about 7 miles, at around 10 mile pace.
I started training 6 months ago. I don't really have any official PR, I've never done any race, but I just timed myself on 5 miles (roughly), and last time I did 37min10.
IMO, 10 minute pace for you is probably too slow for a long run when you're only running 4 days a week. That might be more the pace to do a shorter recovery run if you're feeling banged up from a workout or too much mileage.
If I were you, I might try making my next long run something of a progression run. Start out around 10 minute pace for the first few minutes, work down to 9:30 or a tad faster over the next couple miles. And for the final miles, settle into a comfortable, moderately hard pace. Could be sub 9 or down to mid-8's.
Also, if you'd prefer to just run a straight forward pace for the long runs, that would also work. Play around with different paces but see how an entire run at 9:30ish feels. If that's good, drop to the low 9's.
It's a little tricky being a beginner with just 6 months of running under your belt. You'll probably find that sometimes you're making rapid gains in fitness. Other times you might feel like you're backsliding and don't know why. This is normal. Don't worry about needing to adjust your paces. What is easy one week could be hard the next, and vice versa. Just get comfortable feeling things out.
Hmm09 wrote:
For me, the long runs are about 7 miles, at around 10 mile pace.
I started training 6 months ago. I don't really have any official PR, I've never done any race, but I just timed myself on 5 miles (roughly), and last time I did 37min10.
Ah! If you're just starting out, ditch the gps and run by time only. You needn't concern yourself with distance or pace until you have a goal in mind.
Running at about60% of maximum heart rate provides major heart and muscle benefits, because some exercise benefits improve as a function of time spent, not intensity
Hmm09 wrote:
For me, the long runs are about 7 miles, at around 10 mile pace.
That's not a long run. A long run is a run of 90 or more minutes.
Exactly!!! Since when 7 miles is a long run... 90 minutes minimum or a half distance, whichever comes first... Let's not re-define the long run meaning, please!!!
Hog wrote:
Running at about60% of maximum heart rate provides major heart and muscle benefits, because some exercise benefits improve as a function of time spent, not intensity
I wouldn’t go off of max heart rate. Try 60% of cardiac reserve.
For instance I have a max hr of 210 and resting hr about 50.
60% of 210 = 126 which is going to be a trash workout because it’s far too easy.
50 + 60%(210-50) = 146 which is going to be an easy but still beneficial workout.
KawauchiFTW wrote:
Exactly!!! Since when 7 miles is a long run... 90 minutes minimum or a half distance, whichever comes first... Let's not re-define the long run meaning, please!!!
That's your definition. An alternative is to define a "long run" as a run in which the difficulty is mostly imposed by the duration of the run.
fromtheboards wrote:
long runs can depend on the season, they can be "slow"
Snell would run his long runs hard to build a base but in the competition phase, they would be slower and more regenerative. He didn't want to get in the way of the other important work during the week, and for them, a 22-mile long run already provided workout like benefits.
If one wants to copy Peter Snell, copy his mental toughness &/or copy his genes. If Peter Snell were (15 to 25) years old now, he would not have shown elite aptitude for 1500m. If Snell were in his late teens or early twenties today, Snell would be an 800m specialist. If Snell were a young man today, Snell would train for 800m nothing like he trained while following Lydiard training method. If Snell were a young lad today, Snell would not go on 22 mile training runs.
The length of your long run should be based on the physiological demands of your target race.
[quote]KawauchiFTW wrote:
Exactly!!! Since when 7 miles is a long run.../quote]
7 miles is pretty long if you have never run more than 2 miles.
one troll post per thread wrote:
KawauchiFTW wrote:
Exactly!!! Since when 7 miles is a long run...
7 miles is pretty long if you have never run more than 2 miles.
So, get your endurance up first in the first year, or two, until you can run a "long" run... The long run is not up to you to define because it is difficult to run at your current level of fitness... Long run helps you to train different aspects of aerobic and neuromuscular endurance than runs that are shorter in duration... Read up on training and exercise physiology, it will open your eyes... Just saying;)
Hog wrote:
Running at about60% of maximum heart rate provides major heart and muscle benefits, because some exercise benefits improve as a function of time spent, not intensity
Such as?
Such as improving mitochondrial function in the running muscles as a result of time rather than intrensity
Magill Says wrote:
The length of your long run should be based on the physiological demands of your target race.
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" You are wrong. Everyone will be doing the 22 miler on Sunday. We will have no mentally weak 800 meter only types in my program."