My run is a ahem ‘limiter’ that I’ve decided to address. So I’ve sorta gone into run-block training mode, looking to do a half marathon. I’ve settled on a 5 day running plan that goes like this: 30min/45-55min/30min on tue/wed/thu then long run/brick on sat/sun all at half marathon (projected) pace. The long run I got up to 1:15 and planned on pushing to 90 min and even 2hr until I read Tom Rodgers ‘Perfect Distance’ where he advises no long runs over 90 min (unless your IM training) citing injury risk. I’ve had my share of injuries (pf, piriformis) so I’m cautious. But, at my pace I’d be lucky to finish 9-10 miles in 90 min, that means I still have a 5k to do to finish a half. 90 minutes for a long run seems short, doesn’t it?
Are you saying that you want to run long on Sat and Sun?
No, no, no, long run Sat, 60 min bike/15-20 min run on Sun. Sorry for the kerfuffle.
The run is currently the weakest link in my tri chain…for the moment.
Since my HR spikes through the roof while running, I’m focusing on building a solid base for next season. By trying to keep the “multi” in multisport alive, I’ve never really built a solid aerobic base and have just gone from event to event. What little aerobic fitness I have is an accidental byproduct of training anerobically for most of my sessions (running and cycling in Z3+)
It kills my ego, but staying in Z1-Z2 puts me at a friggin’ crawl on the run…like a nursing home resident in search of a walker. For long runs (1-2 hours), I don’t cover much ground. I have to find comfort in the fact that while my legs are not getting that much work, my cardiovascular system is. After all, my heart doesn’t care how it gets in Z1-Z2 as long as it’s there.
In order for me to stay in that range, I have to use Jeff Galloway’s method of walk breaks. Since there are no flat spots in Las Vegas, I have found that I need to maintain a 2-min. run / 1-min. walk ratio on the longer runs to stay within Z2. On the downhill portions, I can stretch that out to 3-4 minutes on the run, but instead choose to pick up the pace and keep the same 2-1 ratio.
Over the course of the winter, I intend to extend that ratio to 4-1, 5-1, 6-1, etc.
A nice benefit of training this slowly is that I have zero knee or calf issues and recovery between sessions is minuscule. I try and compensate for the lack of muscular training by hitting the mighty Iron Temple (gym).
hak
I’m in a very similar boat as you. I’m really interested in seeing the responses you get to this question.
I’m in a very similar boat as you. I’m really interested in seeing the responses you get to this question.
Me too. Do us slow runners focus on miles or time? I can go for 2 hours comfortably, but I’m not covering very many miles.
I simply focus on time at this point. In hindsight, going for distance led me to go faster than I should have because I wanted to make the distance in a certain time. Or felt I should.
With time, my only objectives are to watch my HR and run until the clock says stop. I only look at the distance once I’m done.
The ego definitely needs to be left at home on my runs!
I’m certainly no expert, but… If it were me, I’d work my way up to the full 13.1 miles, no matter how long that takes. As long as you build your mileage slowly and keep your HR down on when running “long”, the additional injury risk isn’t that great. And, I’d feel a lot better knowing that I had “gone the distance” prior to the race.
Steve
running 5 times a week should easily get you through a HM, iwould say that if you have been injured then you should keep that long run around 90 minutes and it should be fine. Earlier this year, I did a HM just for the heck of it, I had really been averaging about 30 mpw and I easily jogged to a 1:45ish time and revcovered quickly.
Many coaches in books or speaking to a general audience give very cautious recommendations so somebody doesn’t come back and say, “Your plan sucked.” I do runs up to 90 minutes as part of my weekly training and weekly include a mid-week 1:45 run so I am good up to a half-IM run duration. However, I have averaged 6 hours a week running for the last four years and have never missed more than a week of regularly running during that time.
Building volume intelligently requires you to listen to the sure signs your body gives and heeding them when they are telling you that you overdid the work.
If I were going to race a distance, I would want to know that I could comfortably complete that distance.
Chad
2 hour run will be fine. In fact a little more wouldnt hurt. I run cross country in college and my long run was 18 miles. Two of my teammates got up to 20 milers. Keep in mind that we were running mostly 8k’s but training for a 10k. I believe in high mileage. hope this helps! oh and the injury risk, that will happen if you jump in mileage. The stronger your base, the less likely you are to get an injury
I think that you’ll find over time that it’s easier to maintain a Z2 HR while running (and I use the term “running” loosely – like you, my Z2 runs are very slow). When I’m in shape, I can maintain Z2 for 2-3 hours doing the 9 min. run/1 min. walk routine. Ego aside, I’m actually a huge fan of Z2 – none of that annoying “I’m about to have a heart attack” huffing and puffing. On a slighly different note, I read the article in Sports Illustrated the other day about Alberto Salazar. Turns out that because of all of his heart problems, he has to maintain a 130 or less HR on all of this runs. Unfortunately, they didn’t say what pace that worked out to, but for me 130 or less would be a walk.
To the OP: As long as you have a decent running base, a couple of 2 hour runs shouldn’t be too hard on the body and might put you in a better frame of mind as to what to expect on race day.
I’ve been sticking to his 90 minute rule for long runs because it seems best for me to avoid injury.
The other part of his advice is - rather than add time to the long run beyond 90 mins., gradually add time to your tempo and other runs. Also be sure to focus on midfoot/ball strike and relatively high turnover (right foot at least 21x in 15 secs).
Last season I did not do any runs over 10 miles (and no weeks > 3x running) and did a half marathon in 1:45.
You could add 11 / 12 / 13 mis. a couple weeks out if it solidifies your confidence.
If you aare trying to improve on the run, I don’t think what you are doing will get you big gains. I would try to work up to:
M: off
T: 30 minutes
W: 45-55 minutes, 10 minutes Z1, (3x10 mins 1/2 mary pace, 2 min’ rest) 5-10 minutes Z1
R: 30 minutes
F: 30 minutes
S: 1.5-2 hrs (alternate weeks), build pace throughout. start super easy, then gradually increase pace, ending with 20-30 minutes @mary to 1/2 mary pace
S: easy brick run.
after working up to this, for a few weeks, I would move the W run to Thurs and increase Tues to an hour run.
I would check Mcmillan for suggested paces based on a recent race you have done.
If you are carrying around extra lbs, losing them is huge for both increasing your speed and reducing your risk of injury.
Getting faster on the run is a multi year task. Your true goal should be: in 3 years I want to be a much faster runner. what do I have to do now to start reaching that goal.
Consistency and not getting injured are the biggest goals. There aren’t any “Wow” moments where all of a sudden you are faster.
Amy…I noticed last year when I was running 4, walking 1, I had faster, or just as fast, split times as if I ran straight through the 5K or 10K. I’ve become a fan of the walk break ever since.
Not a coach but descent runner. You need base, but it sounds like you need to become comfortable running at faster pace. I am guessing that you might want to work in some longish interval sub AT work in your plan to try and get your body to adapt to running more efficiently at faster speeds.
Thanks for all the nice replies. I just don’t get people who think this forum is filled with negativity 
kdw: I believe this is the plan I’m moving towards (altho’ I’m swimmin and spinnin’ on F) and I think it’s basically what’s summarized in BarryP’s run prescription. And nice suggestion for the Tue run, that’s actually the one feels the best since I’m coming off a rest day. Ehand maybe I’ll think about those extra pounds.
Rodger’s 90min rule I think is a soft rule and if I can add (w/o injury) 30minor so to get close to a full half then I’ll do it. Leave the ego at home, good rule.
Many coaches in books or speaking to a general audience give very cautious recommendations so somebody doesn’t come back and say, “Your plan sucked.” I do runs up to 90 minutes as part of my weekly training and weekly include a mid-week 1:45 run so I am good up to a half-IM run duration. However, I have averaged 6 hours a week running for the last four years and have never missed more than a week of regularly running during that time.
Building volume intelligently requires you to listen to the sure signs your body gives and heeding them when they are telling you that you overdid the work.
If I were going to race a distance, I would want to know that I could comfortably complete that distance.
Chad
I don’t consider myself a running guru , bit I am a middle of the pack dude who has put in some miles.
I’m training for a marathon in 2 weeks, trying to beat the last one (3h.32) which incidentally I raced 3 weeks after my last IM.
I think Chad has summarised and included some very very good advice here. Books are generally speaking , GENERIC programs. Not to say they are wrong , but listening to your body is paramount above and beyond any training program.
I should also include here that stretching effectively 10-15mins daily IMHO is as important as anything you will read here. Learn how to correctly stretch your ITB’s calves / soleus , achilles , quads , adductors , hamstrings , etc.
I just spent a solid block of 6 weeks in intensive physio after years of being lazy ,stetching .
Ditto on the stretching. I have a morning “yoga” ritual I do that takes about five minutes to complete and it includes a Soleus stretch that has saved my bacon many a time. My Achilles Tendon, gastrocnemius and soleus really tighten up without this daily stretch. Very noticeable if I oversleep and don’t complete the ritual for a few days. Even more interesting (at least to me) is what is causing that tightness. It’s a mystery I’d like to solve.
After re-tearing my Soleus one too many times last season, it was time to take care of the issue between visits to the Active Release Technique practitioner: daily stretching.
The run is my weakness too. A couple years ago while training for a marathon I noticed my running improved significantly when I ran more than 50 mpw. I started building toward that goal in September. In October I ran 215 miles. So far in November I’m on pace to exceed that. Almost all my runs are in the 7-10 mile range and done at an easy pace. Once every couple weeks I throw in a fast paced 6-7 miler. I don’t obsess about the numbers, but my average pace per run has been steadily decreasing while RPE stays the same. I just finished a 4 race XC series and was over 9 minutes faster overall than the same series last year even though the distances were slightly longer in each race this year. I’m doing a HM in early December and my longest run so far has been just over 16 miles. I think running over-distance will make the race seem much easier. The HM is not an A race for me. I’m actually focusing on a marathon next May.
Doing a long run in the 15 mile range should be part of your plans. Don’t worry about the time, just run at an easy pace you can maintain throughout the run.