Long runs

So, does anyone have any input on what is a good length for the long run during 5k base training? Because I was considering making mine longer, but I'm not sure. Right now I'm doing 10 miles followed by a rest/xt day... I'm also doing 48 miles this week and next week, and then I'm hopefully bumping it up to 50. My problem is that my easy runs are getting pretty long, even though I'm doubling on 2 days a week. sooo, I was considering making my long run longer to take a few miles off my easy runs... but I'm not sure if that's a good idea?? I was thinking probably not longer than 13... but what do you people think?

10-12 miles is more than enough for 5ks. How long are your easy runs getting?

I am doing 10 mile runs now, sometimes 11. I guess you can bump it up to 13 though.

runner_dude wrote:10-12 miles is more than enough for 5ks. How long are your easy runs getting?

Today it was 7... I'm ok with that... but usually during XC season we do around 6... but I really like my long run... so I guess I kind of just wanted to make it longer ...and it seems like it should be a lot longer than my easy runs...

It shouldn't be waay waay longer than your easy runs, but it should be 25-30% of your weekly mileage. Assuming you do 50 mpw, so it could be 12.5-15 miles, and your easy runs should each be 7-7.5 miles (assuming equal mileage a day, and six days per week running.)

As long as it's not like a major jump in mileage or something, the more the better. I'd stop around 15 miles though. And don't take too much mileage off your easy runs.

Our coach always gave us the 1:20 rule for long runs. AKA he didn't want us to go any longer than that. I'm assuming though that your current long runs are about an hour and a half, so I don't really know what to tell you except that you might be over doing it there.

My long runs are about 90 to 100 minutes, usually that gets me 13 to 15 miles. a good plan for a long run is how far you can get in 90 minutes at a strong pace (your long run should not feel too easy).

4:50trackgrl wrote:My long runs are about 90 to 100 minutes, usually that gets me 13 to 15 miles. a good plan for a long run is how far you can get in 90 minutes at a strong pace (your long run should not feel too easy).

i agree your long runs should be not easy really

My long run is 6 miles. My tempo is 4-6 miles.

And somehow I keep improving.

Depends on what mileage/time distance you're already ate. Go for 20-25% of your mileage/time if you're running 6 days a week about 30% if you're on 5 days a week. More or less just make it a little more than your regular runs. Going too long will just hurt you if you can't recover from it quick.

*sg* wrote:So, does anyone have any input on what is a good length for the long run during 5k base training? Because I was considering making mine longer, but I'm not sure. Right now I'm doing 10 miles followed by a rest/xt day... I'm also doing 48 miles this week and next week, and then I'm hopefully bumping it up to 50. My problem is that my easy runs are getting pretty long, even though I'm doubling on 2 days a week. sooo, I was considering making my long run longer to take a few miles off my easy runs... but I'm not sure if that's a good idea?? I was thinking probably not longer than 13... but what do you people think?

My easy runs are about 55-60mins and my long run is 75-80mins.

PAST MONTH IVE BEEN DOING LONG RUNS OF ABOUT 16-18 MILES

Running With Scissors wrote:My long run is 6 miles. My tempo is 4-6 miles.

And somehow I keep improving.

same, my "long" runs aren't very long 6miles tops. My new coach is making us change that though [yaay]

But I like going by time instead of miles.

Pinthin wrote:

Running With Scissors wrote:My long run is 6 miles. My tempo is 4-6 miles.

And somehow I keep improving.

same, my "long" runs aren't very long 6miles tops. My new coach is making us change that though [yaay]

But I like going by time instead of miles.

same here. my long runs are 6-7 miles

eternally_running wrote:

Pinthin wrote:

Running With Scissors wrote:My long run is 6 miles. My tempo is 4-6 miles.

And somehow I keep improving.

same, my "long" runs aren't very long 6miles tops. My new coach is making us change that though [yaay]

But I like going by time instead of miles.

same here. my long runs are 6-7 miles

If you run that at 8 minute pace that's not even an hour, so you barely get any of the benefits of the long run.

HXC_Runner2012 wrote:

eternally_running wrote:

Pinthin wrote:

Running With Scissors wrote:My long run is 6 miles. My tempo is 4-6 miles.

And somehow I keep improving.

same, my "long" runs aren't very long 6miles tops. My new coach is making us change that though [yaay]

But I like going by time instead of miles.

same here. my long runs are 6-7 miles

If you run that at 8 minute pace that's not even an hour, so you barely get any of the benefits of the long run.

my longest run since xc was 40 minutes and since xc I've been breaking prs

Running With Scissors wrote:

HXC_Runner2012 wrote:

eternally_running wrote:

Pinthin wrote:

Running With Scissors wrote:My long run is 6 miles. My tempo is 4-6 miles.

And somehow I keep improving.

same, my "long" runs aren't very long 6miles tops. My new coach is making us change that though [yaay]

But I like going by time instead of miles.

same here. my long runs are 6-7 miles

If you run that at 8 minute pace that's not even an hour, so you barely get any of the benefits of the long run.

my longest run since xc was 40 minutes and since xc I've been breaking prs

Maybe you could have breaken your prs even more if u ran just 1 or 2 more miles on the long run

Running With Scissors wrote:

HXC_Runner2012 wrote:

eternally_running wrote:

Pinthin wrote:

Running With Scissors wrote:My long run is 6 miles. My tempo is 4-6 miles.

And somehow I keep improving.

same, my "long" runs aren't very long 6miles tops. My new coach is making us change that though [yaay]

But I like going by time instead of miles.

same here. my long runs are 6-7 miles

If you run that at 8 minute pace that's not even an hour, so you barely get any of the benefits of the long run.

my longest run since xc was 40 minutes and since xc I've been breaking prs

You would have improved more if you'd gone longer than an hour a couple times.

been doing about 10 miles
got a 16miler planned this weekend though, just to do it.

Just because they don't do longer long runs doesn't mean the improvement doesn't show. General fitness is a heavy factor in your ability to run faster. Their long runs are at about 6-7 miles, or around 40-50 minutes. It only means their weekly mileage isn't high right now. You can not run a weekly mileage of 25 and expect to do long runs of 10 miles.

at LEAST 8 mile for me..