How long should Long Runs be for 5k?

Depends at what point in the season - in base season it's not uncommon for 5k runners to train with the marathon guys, so they're definitely doing some 20mi+ long runs.

During racing season I would cut down on the LRs

Vexation wrote:

Should you stick to the 25% rule or what? Say someone was doing 80 mpw would it really be necessary to run a 20-mile long run even though you're only training for a 5k?

Do you want to be good?

Gebrselassie did 3 hour long runs BEFORE switching to ‘THON.

25% rule only works for low mileage (50 mpw or less)

for higher mileage closer to 20% is better

so for 80 mpw I would recommend 16 for the long run

I won't go over 15miles for LRs

bump

Many of the lazy bums posting on LRC suggest that it is perfectly reasonable to train for a marathon with a longest run of only 20-22 miles. If one believes in that lazy loser training philosophy then the longest training run for for a 5k should not exceed. 2.6 miles.

Using the same effort/type ratio for all distances is inaccurate. There are minimums that must be applied to each workout for both pace and distance. Shorter race distances require larger pace/distance ratios than the longer ones partly because of diminishing returns due to physical limitations.

Co-Flounder wrote:

Many of the lazy bums posting on LRC suggest that it is perfectly reasonable to train for a marathon with a longest run of only 20-22 miles. If one believes in that lazy loser training philosophy then the longest training run for for a 5k should not exceed. 2.6 miles.

Kipchoge long runs never exceed 25 mile. 20-22 miles for an amateur is definitely a good long run to train for marathon.

Time not distance. 90min is plenty.

P. Snell ran 22 mi around the hills of NZ ...

I think 16 miles or 1:45 or so, whichever comes first. Probably wouldn't change that for 10K, either, although I might push it to 18 miles/2:00, whichever comes first.

birdbeard wrote:

I think 16 miles or 1:45 or so, whichever comes first. Probably wouldn't change that for 10K, either, although I might push it to 18 miles/2:00, whichever comes first.

I agree with this. For the 5k, 2 hours/18 miles/30km is probably the max. A lot of long runs in the 80-105 minute range. You can also run a hard 25k & that'll take more out of you than an easy 30k. It all depends on your training plan & what you're trying to accomplish with the long run.

Ive heard that long runs should be 20-25% of your weekly mileage. Obviously, as your race distance increases, its more important to be closer to that 25% guideline.

An 80/week 5k guy is probably better off doing 2 QUALITY workouts a week and a pretty quality long run. If I was training for a 15:30 5k this is what i would do for 80 miles

Monday: am 10 easy, pm 4 easy

Tuesday: LT intervals, 6xmile@5:20, 10 miles total, pm 4 easy

Wednesday: am 10 easy

Thusday: am VO2 max intervals, 20x400@5k pace, 10 total, pm 4 easy

Friday: am 10 easy

Saturday: 17 miles, last half progressive (7min down to 5:5x)

Sunday: rest, its the Lord's day

That gets you 79 miles, 6 miles LT, 5 miles VO2 max and about 7 miles of up tempo/aerobic work for 18 quality miles, 62 easy miles. Thats a 23:77 hard to easy ratio, pretty close to that 20/80 rule.

This is what i would prescribe mid-season. the last 4-6 weeks I would make the long run a lot slower, basically just active recovery. I would go to 3 hard workouts a week, 1 with lots of VO2 max volume, 1 with a mixture of LT and mile pace running (repeated sets of 2xmile LT, 4x200m mile pace) and maybe the third hard day is a duel meet.

I think a big key in not getting burned out is maintaining some moderate lactate threshold work late into the season, and keeping a decently high weekly volume almost to the very end so you have plenty to taper off for peak race week

Lol you don't need long runs for 5K training

Vexation wrote:

Should you stick to the 25% rule or what? Say someone was doing 80 mpw would it really be necessary to run a 20-mile long run even though you're only training for a 5k?

No! The longest run for a 5 k specialist I would say can stay with about 15-20 km ( 9-12,5 miles)

SUPERIOR COACH JS wrote:

No! The longest run for a 5 k specialist I would say can stay with about 15-20 km ( 9-12,5 miles)

Why?

21-34K depending how fast one is.

Math + Experience wrote:

21-34K depending how fast one is.

Dunning Kruger effect in full display.

For a 5K specialist, we're talking maximal aerobic uptake and lactate shuttling. A long run of 60 - 75 minutes would suffice for this person as studies have shown density improvements and mitochondrial adaptations in times as little down to 60 minutes, with negative returns after 90 minutes. To go 13 + is borderline stupidity, to go 21 is asinine. Let's say the person is a 15:xx . That means their easy milage is done at 6:20 - 6:50 range, which puts your high end of 21 miles at a run time of 2:21 of shear stupidity. There is zero, none, zilch reason to pound this long for the purpose of the long run which is capillary density.

5k specialist do not train like marathoners, in the same way marathoners don't train like 5Ks.

Go back to your math and get some real experience.

How good do you want to be wrote:

Vexation wrote:

Should you stick to the 25% rule or what? Say someone was doing 80 mpw would it really be necessary to run a 20-mile long run even though you're only training for a 5k?

Do you want to be good?

Gebrselassie did 3 hour long runs BEFORE switching to ‘THON.

No! He did not. That has been proven to be false information.