I may incorporate a midweek group workout into a long run this week, which would likely entail running about 10 miles with an informal group, then driving and starting a separate group workout that is another 10 miles or so (with 25 minutes of intervals). This would be my long run for the week. The alternative is doing the long run on the weekend - little less time with the family.
2 questions:
Is it detrimental to the benefits of long run if there is a 30 minute break in the middle?
Is it detrimental to the speed workout if you are 10 or 12 miles in to a run when you start doing intervals that are meant to be 10k- HM pace?
Dont stop running. Keep running until the second group starts. If you take a break then it gives your body a chance to recover and begins defeating the purpose of a long run. You could call it two short runs instead of a long run if you decide to take a break.
Since you are just doing it this week, and not always splitting up your long run, I would argue it doesn’t make a bit of difference.
The adaptation will be very similar. The big downside is you don’t learn anything about pacing/eating/drinking/mental toughness like you would for a straight 20 mile run. But presumably you will be doing that plenty of other times.
I may incorporate a midweek group workout into a long run this week, which would likely entail running about 10 miles with an informal group, then driving and starting a separate group workout that is another 10 miles or so (with 25 minutes of intervals). This would be my long run for the week. The alternative is doing the long run on the weekend - little less time with the family.
2 questions:
Is it detrimental to the benefits of long run if there is a 30 minute break in the middle?
Is it detrimental to the speed workout if you are 10 or 12 miles in to a run when you start doing intervals that are meant to be 10k- HM pace?
So you’re planning on running 20 miles, and then want to throw in about 25 min of effort at 10k-13.1 pace? This sounds like recipe for injury. And others are saying running more in between to possibly add another 4ish miles?
I think people are a little too OCD about their workouts, a half hour break is just not going to make that much of a difference, its not like you’re wolverine, recovering almost immediately. In my opinion, it could actually be good, a slight mental and physical break, could allow you to complete both 10 milers at a higher level, its a bit of the same concept as doubling, you get the mileage, but not quite the beat down.
As for the intervals 10-12 into the run, it really depends on the purpose of the intervals, if they are designed around building strength for a 1/2 to full marathon, I say it could be a beneficial route to go. If they are to challenge your speed and thresholds, then I would say its not as beneficial, simply because you won’t be able to hit your intensity level.
Since you are just doing it this week, and not always splitting up your long run, I would argue it doesn’t make a bit of difference.
The adaptation will be very similar. The big downside is you don’t learn anything about pacing/eating/drinking/mental toughness like you would for a straight 20 mile run. But presumably you will be doing that plenty of other times.
I am going to agree with this.
Depending on your comfort level in doing a 20 mile training run. I might suggest doing the first 10 miles a bit harder than your 20 mile pace. Maybe even as hard as your usual 10 mile training pace. Then see how you feel at the start of your second 10 miles.
I tihkn doing some sprint training at the end of a long workout is reasonable. After all the sprint usually comes at the end of a race. (If you spirint hard early in a race, it really hurts toward the end.)
I’m sort of in the camp of these last two posts…as someone who DETESTS a 20mile run, I break my long runs up into 2x10-13 on a single day. I think a 30min break in between them could be highly beneficial. You won’t immediately recover as someone else mentioned. In my experience, it actually allows me to FEEL the fatigue more than if I had just kept running. Getting moving again becomes a little tougher & more challenging.
It’s a good way to keep things interesting. Manage the intervals so that they’re not 100% efforts though, or that could be an injury waiting to happen, but a little elevated effort it would be a good challenge.
Jackmott was right. Doing it one time makes not a bit of difference. My personal opinion is that doing it many times makes either no difference or a good difference. Especially if it lets you raise your week mileage.
There is nothing sacred about long runs. Yes they are good, yes you should do them from time to time but they are not nearly as necessary as they are made out to be. They are absolutely no substitute for consistency and volume over time. I think you’ll be well served in your training to put them lower on the priority list than weekly mileage. I rank them 3rd or 4th in my personal list of priorities but I do a lot of mileage. I know from experience that it’s better for me to run a month of 50 mile weeks with no long run than 35-40 mile weeks with. And when I go higher than 65-70, they become almost irrelevant.
Awesome information from many. Thanks. I’ll shoot for the smallest amount of break I can, but won’t sweat it if its half an hour - I’ll use the time to fuel.
I may incorporate a midweek group workout into a long run this week, which would likely entail running about 10 miles with an informal group, then driving and starting a separate group workout that is another 10 miles or so (with 25 minutes of intervals). This would be my long run for the week. The alternative is doing the long run on the weekend - little less time with the family.
2 questions:
Is it detrimental to the benefits of long run if there is a 30 minute break in the middle?
Is it detrimental to the speed workout if you are 10 or 12 miles in to a run when you start doing intervals that are meant to be 10k- HM pace?
It would help if you mentioned what you are training for. If you are training for an ultra-run or an Olympic Tri it makes a world of difference how long and how often you train.
Also, what phase of your training are you in? Are you in the Southern Hemisphere and racing right now or in the depths of base here in the North?
I may incorporate a midweek group workout into a long run this week, which would likely entail running about 10 miles with an informal group, then driving and starting a separate group workout that is another 10 miles or so (with 25 minutes of intervals). This would be my long run for the week. The alternative is doing the long run on the weekend - little less time with the family.
2 questions:
Is it detrimental to the benefits of long run if there is a 30 minute break in the middle?
Is it detrimental to the speed workout if you are 10 or 12 miles in to a run when you start doing intervals that are meant to be 10k- HM pace?
Ohh man… trying to start running after a 30 minute break would worse than trying to get into a wet wetsuit…!
Take from this what you will, but I knew a guy who used to take a pizza break in the middle of his long runs. He only stopped for about 10 minutes to eat a slice and fill up his bottles and then he was on his way. But he is still injury free and can run longer and more regularly than most people I’ve met…YMMV.
I am 12 weeks out from Boston. I am not sure what phase that puts me in (?build), but I am running 60+ mpw and trying to stick roughly to Pfitzinger 18/70.
As for the wet wetsuit comment, that is my worry. It’s that feeling you have in your legs after a long flat or downhill and then getting back on a steep uphill.