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Long run question
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Hi

I am training for Standard distance triathlons this year and wondered what distance people did their long runs, I have been running between 11-13 miles once a week along with a track session and a 10km at the end of a cycle. do you think that's far enough or too far

My latest VLog is about my long run if you would like to have a look
https://youtu.be/wNIYUMMzhj8

Paul
Last edited by: CelebSuett: Apr 4, 17 14:41
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Re: Long run question [CelebSuett] [ In reply to ]
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I'd recommend running over 90 minutes at a pace faster than your easy run for a long run.

What I do: http://app.strava.com/athletes/345699
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Re: Long run question [Printer] [ In reply to ]
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Thank you so much is really interesting and helpful to see how other people train, really appreciate it
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Re: Long run question [CelebSuett] [ In reply to ]
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The long run should be as long as is practical.

Here are some things that will limit what is practical:
1) Recovery- one should be able to recover from the long run relatively quickly. If you are training for sprint, Olympic or 70.3 races the key workouts is a speed workout (tempo and/or intervals). Recovery from the long run should not interfere with your speed sessions.
2) Injury - the long run should not expose you to exceptional risks.


What this means is that the long runs should get progressively longer as your ability to recover and avoid injury improves.

Yet on the other hand, one should also increase the intensity of ones speed workouts. And this will take up more of ones recovery abilities thus limiting the long run.
Last edited by: Velocibuddha: Apr 4, 17 15:01
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Re: Long run question [CelebSuett] [ In reply to ]
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I run 3 days a week in the hills cross country for 90 minutes. About 9.5 miles. Nice and slow

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Re: Long run question [Printer] [ In reply to ]
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Printer wrote:
I'd recommend running over 90 minutes at a pace faster than your easy run for a long run.

You mean your LR isn't your easy run pace?

Damn, I'm gettin' old.
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Re: Long run question [CelebSuett] [ In reply to ]
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When I train for a 10K or olympic distance triathlon, my long runs are usually 7-10 miles (variable distance), with the last mile or two at 10k race pace.
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Re: Long run question [nc452010] [ In reply to ]
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nc452010 wrote:
Printer wrote:
I'd recommend running over 90 minutes at a pace faster than your easy run for a long run.


You mean your LR isn't your easy run pace?

Damn, I'm gettin' old.

No. Doing a long run at your easy pace is a waste of time in my book. I like my long runs to have a purpose, not just for tacking on mileage. Most of them have some kind of negative split or somewhat faster final miles. My short/easy days are when I run easy.

And yes, we're all gettin' old.

What I do: http://app.strava.com/athletes/345699
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Re: Long run question [CelebSuett] [ In reply to ]
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I run 6 days per week as per BarryP Plan. (I think your newish round here so pop it into the search function and take a read - or even google BarryP Slowtwitch).

I'm not a runner, it can be a struggle for me, but I seem to have some response to an increased volume in my training using this method. It has its critics, but certainly has more plaudits.
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Re: Long run question [Velocibuddha] [ In reply to ]
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That's awesome thank you really good to know
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Re: Long run question [h2ofun] [ In reply to ]
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Hi

That sounds a good idea to build some strength in my running, I like the idea of going off the roads and doing some XC

Paul
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Re: Long run question [nc452010] [ In reply to ]
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Don't start with the old thing I have moved up an age group this year 😭
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Re: Long run question [CelebSuett] [ In reply to ]
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how fast are you? Your training focus is highly dependent on your speed. If you are running 37+ off the bike just focus on Z2 running, your LR length is not nearly as important as

1. your weekly mileage
2. your run frequency
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Re: Long run question [CelebSuett] [ In reply to ]
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CelebSuett wrote:
Don't start with the old thing I have moved up an age group this year 😭

I've been doing my long runs by time in the following format:

Say it's 2 hours 20 minutes,

~2 mile or ~20 minute warmup with HR in 130's (recovery/very easy)
50 minutes with HR in 140's (easy/steady pace)
50 minutes with HR in 150's (moderate pace)
20 minutes or same distance warm down with HR in 140's (easy but usually I've drifted somewhat)

It has worked pretty well, and descending the pace helps me a lot. If I'm going uphill and then back down, that helps even more, and I go up a few minutes more than I go down to balance it out.

-Eric
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Re: Long run question [Thebigturtle] [ In reply to ]
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Hi

Yeah I run about 36-37 off the bike for a 10km last season

I run one long run about 11 miles at 8 min mile pace

One track session with my running club

One or two times off the bike a week and about 10km distance
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Re: Long run question [EricTheBiking] [ In reply to ]
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Thank you Eric that's really interesting to see and keep up the good work
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Re: Long run question [CelebSuett] [ In reply to ]
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CelebSuett wrote:
Thank you Eric that's really interesting to see and keep up the good work

You bet, thanks. If you are fast enough to run 36 off the bike for a 10km, I would think your long run pace should be more like 7:00/mile -- which for you ought to be an easy pace.

-Eric
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