In terms of structuring my midweek longer run and my weekend long run I like to include some tempo work. This morning was 3x2 miles at the track (total run of 11 miles). I’ve also done 2x3 during my midweek run. For my weekend long run I often alternate an easy mile with two harder miles that are within the ‘tempo’ range. Would I get more of a benefit from doing 2x4 miles within a long run rather than 4x2 miles? I’d probably be a tad slower (maybe 5 sec/mile) doing 2x4 instead of 4x2, but I’d spend more continuous time running tempo. As a reference point, the 4 miles would take around 25 min each, so the run would have two 25 minute tempos within the long run. I’m currently running around 45 miles a week on five runs, and the long run is up to 15-16 miles. Am I just splitting hairs here?
What’s race distance you’re training for?
For example, I add tempo miles up to 10 for marathon training and up to 8 for half training rather than split them as the speed difference for such shorter miles would be drastic as compared to race pace for marathon/half. I could see what you’re doing if you’re training for a 10k.
Focus is on the 70.3 distance - Eagleman is my first race in about nine weeks.
I was taught that is is always better to do longer intervals or even better just one continuous effort. My temporuns are around 12-14k with 8-9k threshold work. I am slowly increasing it and usually peak around 12k of continous work. Tough workouts but help a lot for HM/M
I’ve seen guys go to a third 3 mile set. How about trying a 3 x 3 mile run with one mile in between. Just try to do the 3 mile sets as close to equal times as possible.
at this point, your close to splitting hair. as long as you can do either lenght intervals properly…i personally favor the longer repeat as athletes tends to execute a more realistic pace in those.
but i m not a fan of intervals in long runs. but there is many ways to skin a cat!