long runs

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long runs

Postby MikayP » Mon Feb 08, 2010 7:47 pm

although they are fun, ive decided to run less distance and work more on speed. my long runs used to be 15-22 miles, which im sure is pretty uncommon for the really fast runners of shorter distances.

i think i know a fair amount on how to build speed now and I am pretty happy about my last 10k run, which i won my age group (36:24). but as most people, once you've reached one goal, you want to improve.

so enough rambling. for 10k how long is a good amount when it comes to the long run, which i would assume is once a week? 1/2 marathon?
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Postby runner » Mon Feb 08, 2010 9:58 pm

for 10k training you are covered with 10 mile run ones or twice a week.

Would be good to get one or two track sessions in your routine.

be careful if you are not used to the track start with one half session. and build it slowly up in order not to get injured.

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Postby skoptic » Mon Feb 08, 2010 11:01 pm

[quote="runner"]for 10k training you are covered with 10 mile run ones or twice a week.


Yeah agreed, I reckon this is good - no need for the full 13

.. unless of course you're missing those miles Mikay :wink:
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Postby runrevolt » Tue Feb 09, 2010 12:18 am

I understand the impetus for cutting your miles, but consider that Dathan Ritzenhein had been training exclusively for the marathon for a long time, and cut back only briefly to do some tune-ups for the 5000....at which he broke the long standing 13 year american record. Long distance helps build short distance speed as well. You just have to make sure you concentrate on your speed workouts. But I don't think you really need to cut back on your long runs, unless those long runs are cutting into your recovery time and ability to run the speed workouts at the proper pacing.

Just something to consider.
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Postby MikayP » Tue Feb 09, 2010 4:01 am

ah sorry my question was kinda misworded. i meant whats a good amount if im training for a 10k...and whats a good long run if im training for a 1/2 marathon.

and yes runrev, definitely some good stuff to think about. just since im training in 3 sports, i gotta work on being as efficient as possible with my workouts. i did an intense ass bike ride this morning. and this evening i did 5 miles of speed work and my legs were hammered.

my whole first year of running was just me trying to run longer than the previous weeks best with the idea that would make the shorter distances faster, which i guess is true to some extent...never even heard of speed work till about a year ago. just trying to work on getting the best bang for my buck for each mile. also although ive only had very minor injuries, i want to prevent getting a major one.
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Postby Konstantin » Wed Feb 10, 2010 10:36 am

Mikay, your thoughts are overlapping with mine. Principles I'm applying (considering my primary goal is HM, next is 10k) currently are:

Speed sessions are crucial and should be mixed up. Last night I did 5 x 1 mile, I'm also doing 1 min charges and even shorter distances. Tempo runs are also part of the picture.

I used to limit to 1 speed session per week, but often do 2, and am thinking sometimes 3 would be OK. If this means less overall mileage, thats fine.

If you're running 10 mile, a HM event should be no problem at all. The lift of the event, tapering and carbo loading mean you'll be fine. I'm aiming to do 10-11 miles 1 time per week, with hills (I have no option), while the targetted event is longer and flatter.

This is my personal opinion and I think some aspects would be disagreed with. In summary, I feel more can be acheived with a short hard session than an easy long distance run.
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Postby runner » Wed Feb 10, 2010 12:06 pm

For Half Marathon it should be ok to have half marathon runs or slightly longer.

From marathon and above it's not recomended to run longer distance than race distance in trainings.

Also depends on personal preformance. Would say two hour run would be a good limit. If your level is higher this means > 1/2 marathon

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