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Sep 2023
9:19pm, 5 Sep 2023
19,336 posts
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Autumnleaves
Intervals are a good way of getting used to being uncomfortable!
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Sep 2023
7:21am, 10 Sep 2023
13 posts
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SODIron
When it comes to long runs there are several ways you could and arguably should, run your long runs. It all depends on what you are training for, your current training load etc.
If you're working on base fitness, building that aerobic engine, then the simplest way is to run relaxed and easy, keeping your HR low (think low Z2) and just tap out those easy miles.
If you have a solid level of base fitness (many think they do, but actually do not) and you're looking to compete / run a PB then the long run can be designed in such a away as to elicite physiological and psychological through throwing in chunks / block of harder efforts in the actual long run. I have seveal key workouts the I would put into marathon training block for athletes that I coach. Such classics as the Devil's run (6 miles easy, 6 at target MP, 6 5s per mile faster than target MP (6/6/6)) or the clasic 10k easy, 5k at MP, 5k 5s faster. 5k easy, 5k 5s faster, 2k hard, 3k easy. Progression runs etc. Again, the athlete would need to have enough training to be able to handle the load, and they would not be ran every Sunday.
The biggest issue I see for most 'club runners' is that they run the long run too fast. For most, anything that is faster than your marathon race pace IS TOO FAST. The long run should be treated with the same dicipline as any speed session. The paces ran at correct intensities, fuelled correctly, and allow for a few days post run recovery before going hard or long (ooo Matron!).
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Sep 2023
8:12am, 10 Sep 2023
260 posts
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5km_is_plenty
Great post and the last paragraph the clincher.
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Sep 2023
3:45pm, 11 Sep 2023
1,183 posts
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iaincr
spot on SI, I spend half my life shouting intensity control at the athletes I coach!
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Sep 2023
3:55pm, 11 Sep 2023
46,692 posts
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EvilPixie
I know most of my runs don't seem to vary much in pace - this is something I am looking to correct after my A Race (I am very slow!) of Chester next month
Garmin says my LSR should be about 14:49 (from memory) and had me down for a recovery run at 16:35 today which seemed excessively slow
I ignored it and did strength work instead
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Sep 2023
4:23pm, 11 Sep 2023
14 posts
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SODIron
Sorry @EvilPixie - I would argue that strength is not really recovery. You do know that recovery can be a walk? You do not have to run. 
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Sep 2023
4:31pm, 11 Sep 2023
46,695 posts
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EvilPixie
Oh I wasn't meaning it was recovery
I fit in my strength work - as I don't like doing it so do it on a Monday (it was mainly upper body and glute activation)
I just struggle with timing and strength is the one thing, like stretching/conditioning/yoga that I will drop if possible! Any excuse
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Sep 2023
7:37pm, 11 Sep 2023
269 posts
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5km_is_plenty
Sorry @EvilPixie - I would argue that strength is not really recovery. You do know that recovery can be a walk? You do not have to run.
Walking, most probably the most neglected and unused tool in the runners armoury.
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Sep 2023
7:47pm, 11 Sep 2023
46,698 posts
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EvilPixie
True
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Sep 2023
9:43pm, 11 Sep 2023
19,360 posts
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Autumnleaves
That is so true! I like finishing my long runs with a walk.
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