How long is your "long run"?

Triathlon Forum
1

Greetings-

I’m doing IMC in August and have reached 14 miles for my long run of the week. With 3 months to go, I’m wondering how long I should go.

Some background…I’m just trying to finish the race with a smile on my face…I’m a MOPer that averages 9:00 per mile on my long run dayz.

  1. What was your long run during your IM training schedule; and
  2. How many weeks prior to race week should I be doing this longest of long runs?

Thanks in advance!

RD

2

My long run is longer than 14 but I think the more important thing to look at is the length of your bricks.

My $0.02

3

Sounds like you are doing fine.
This is from a marathoner and guy who does shorter tris, so consider the source.

With 10 weeks to go, you need 3 (min) or 4 (max) longer runs, with the last one 20 days (more or less) before theIM.
Top out at 21 miles or so: Three hours or 3:15 is by the far the most time you need to run. More importantly, take it super easy for the first 10-plus miles or so (10 mn.miles even) and eat and drink plenty, then go harder for 5-7 miles (8-9s maybe) and ease up for the last couple.

Add a few (4-5) medium long runs (10 miles/90 minutes)
And a few bricks (1 hr bike, 1+ hr run or 2-3 hr bike and 40 min run)

You will be good to go for the last 26.2 anyway

TB

4

I’d base your long runs on time rather than distance. You definitely don’t need to be running longer than 3 hours and, in fact, I believe Gordo doesn’t recommend long runs over 2.5 hours. I’d add 10 minutes per week to your long run until you get to 2.5 hours, and then try do at least 3-4 of these, with the last one being 3 weeks before the race. Make sure you treat these as race rehearsals. Run in the gear you plan to race in. Eat what you plan to eat on race day, and most importantly practice your pacing. Do all of that and you’ll have a great race.

5

I am also doing IMC and my long runs are between 18 and 20 miles. Bricks are good but one should not run too long after a bike ride in training, the risk of injury increases. It is better to run longer on fresh legs. The bricks for me are to establish the pace I think I can hold for the IM, the long runs are for the distance and speed.

6

.

Snip <with the last one 20 days (more or less) before theIM > Snip - actually this goes against a lot of coaching advice I have heard and read with guys like Roach and Huddle and Mark Allen all recommending that your long run of 2.5 to 3 hrs is 6 weeks before race day - decreasing by about 20 to 30 minutes each week closer to race day…taking into account recover weeks etc. Doing Canada as well and that is my plan - currently up at 2 hours very slow (around 13 miles)

7

I’m also following the Frey/Huddle model - nothing longer than 3 hours and at least 6 weeks out. I think overtraining only works on the bike. See you in Canada! (and Lake Placid!)

8

I’m doing IMUSA and my long runs will be 3hrs. I will do several of these, the last being 3 weeks out from the race. Gordo does recommmend capping it at 2.5 and that might be fine, but I like the confidence that comes from running a bit longer. I also agree with above poster, who said go by time not distance.

By the way, a 3 week taper for an IM is pretty typical. So get your long stuff done previous to starting that. Good luck!

9

Usually 16 miles: 2 loops of an 8 mile course, trying to negative split the second lap.

10

Hershel,

What’s your 1/2 IM taper?

11

I usually go with an 8 day taper,as per my coach, but it depends on your fitness and experience.

12

Im doing a 1/2 in july and IMOO in Sept. Up to about 14 miles, try to do a at least one 2hr run a month throughout the year>> keeps my weight down. IM and Marathon training programs have different approaches. Most Marathon ONLY programs have you do 1-3 20+ mile runs with some 14, 16, 18 miles runs inserted in the build up. Most tri programs go by time, as mentioned above they only prescribe runs of up to 2.5 to 3 hrs and dont use miles. They do this because of recovery time, in IM you also need to train in two other disciplines so you cant afford the extra recovery time, plus your getting the endurance from your long rides. I used the multisports.com plan last year and they prescribed a long run 5 weeks out. I’ll use their plan again but will probably do a 20 miler(3.5hrs) at about 5 weeks out> and thats just because I did marathons before i did ims, and its a confidence booster.

13

I’m getting ready for IMLP (1st IM) and my longest run thus far is about 2:15 (15-16 miles). Doing Eagleman next week and then one last long run the following week (2:30 - approx 17 miles) and then taper down the last five weeks from there. I am finding that putting in long bike miles (230-240 per week with a weekly 100-125 mile ride) with less running (short bricks after long rides (40:00 max), one or two weekly tempo run (5-6 miles) and a long run every other week = total 15-25 miles a week) is increasing my aerobic fitness while allowing me to avoid injury. It also wears me down less for my other training as long runs take alot more out of me than long rides. The only issues with this strategy I can see:

=confidence boost / endurance gain from the 3:00 marathon training runs + heavy run mileage (which I am willing to trade to avoid injury and be fresh for my other workouts).

=how to best taper down the last 5 weeks to be fresh from the race but retain run endurance (shorter runs w/ greater frequency??) Anyone with any thoughts?

14

I never (rarely) track distance unless I am doing intervals or a run TT. For meI typically run using time and my longest run is 2 hours, which I’ve done only twice since November. I am doing Eagleman on the 13th and my last run, (last weekend) was about 1:45 min. The weekend before that it was 2 hours. I never run more than 2 hours as it places WAY too much pounding on my legs and being a stronger rider ultimatly benefits you off the bike.

My advice…3 weeks out should be your last long run, 2 weeks out should be your last long ride and 1 weeks out plan your last long swim. Each sport is unique in it’s own.

15

I’m training for IMLP and for the past seven weeks I’ve been doing back-to-back medium long runs on Wednesdays and Thursdays of 1.5 hours or around 12 miles, a very short (20 min) brick run off the bike on 100-mile Saturdays and then my “long” stand alone run on Sunday which is 18 miles or 2:15-ish.

This works for me and combined with around 230 miles a week on the bike and about 3.5 hours in the pool I’ve been able to maintain 18-23 hours a week of training without feeling burned-out, or, most importantly, pissing my wife off for being gone so much.

BTW: Gordo says that a 3 week taper should include a reduction in volume with an increase in race-pace ntensity. That’s the route I’ll be taking come July.

Good luck!