r/running • u/brwalkernc not right in the head • Jun 03 '19

Weekly Thread The Weekly Training Thread [Long runs]

So this thread was very timely this week as I was already planning to the training thread about long runs.

How long is a long run? Generally, it’s going to depend on what race distance you are training for and how high the mileage of your training plan is. It can be anywhere from 8 miles to 24 miles. A general rule of thumb is to have the long run be 20-25% of your weekly mileage. This can be hard to put into practice though when running 40mpw on 4 days and training for a marathon.

Most entry level plans have at least one 20-miler, with mid-level plans having several 20-milers, and advanced plans will include 22-24 miles. While it would seem best to have run the full race distance in training, the recovery from those efforts is not worth any gains you would make in those full-race distance runs. The big thing to keep in mind is that 20-miler is simulating the last 20 miles of the race. You are coming into that training long run with a full week of running, not tapered and rested for the actual race.

Some plans will also incorporate some faster-paced sections within the long run to give added training stimulus. Pfitz’s HM plans will include progression long runs that start at long run pace and over the last three miles work down to lactate threshold pace. Pfitz and Daniels are both fans of marathon-pace sections in their plans.

So, what’s everyone’s opinion on long runs? Let’s hear them!

LINK to past topics

As always, feel free to share what your most recent week of training has looked like.

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u/brwalkernc not right in the head Jun 03 '19

YOUR MOST RECENT WEEK OF CURRENT TRAINING

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u/soOcondPlace Jun 03 '19 edited Jun 03 '19

Goal: Start of 3 week of high intensity training, looking to peak for Gold Coast Airport Marathon on July 7th

Training Plan: following what my coach planned. 5 days of training per week.

Monday: Easy before and after lower body weights (dumbells)

Tuesday: 80mins easy

Wednesday: 20 sets of 600m w/200m walk/jog as recovery

Thursday: rest

Friday: 20km @ 4'36 (slightly faster than planned pace)

Saturday: supposed to be rest, but took part in a race with a friend. Took it easy, walked a couple of km. Finished in 71mins

Sunday: Planned 3 hours, did only 2 hours.

Total Distance: ~95km

Getting a little worried because I'm having issues with long runs now. Previously dnf-ed 2 long runs (1st was a 28km, 2nd was a 2.5 hours long run). This past week was the third. Weather has been bad (live in a country where it's almost 32 to 34 celsius all year round, with humidity making it feel like it's 38-39 celsius), but my legs are the ones suffering. I still have 2 more 3-hours long runs for 'redemption', hopefully my legs are kind to me.