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How Far Should Your Long Slow Run Be?
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- Äas pĆidĂĄn 20. 03. 2022
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How often should you be doing a long run? How far should that run be? In this video, we will look at how far and how often you should be doing a long slow run for a huge range of race distances from Mile to Ultramarathon. After this, you should have a good guide to work to, to structure your training for your next race.
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Citations for below: docs.google.com/document/d/1N...
The optimal pace for a long easy run depends on the expected physiological benefits. A 50 to 55% 5K pace is easy enough no matter your fitness level, but research clearly shows that it still provides near-optimal physiological benefits. While there is no scientific research on the optimal pace for burning lots of carbs that can generate enough energy for long runs, my experience and research on elite runner training suggest that the optimal pace is around 65-75% 5k Rhythm.
Another key component of long-distance training is to slow down and get through most of your long miles with ease. The key to perfecting a marathon runner is training variety and using training days for different activities. Marathon runners will want to increase the length of their long runs as race day approaches (since they are highly event-specific), while 5k runners should gradually reduce their long runs to expend more energy on shorter repetitions to increase speed. race.
Some runners are understandably nervous about taking a slow, steady approach to a long run, as it means race day will be the first time they actually run a long race at race pace. Once you know what pace you should be running slow long distances, it's important to understand how often they happen. Runners should consider their target pace, heart rate, fitness level, long-run speed and more when planning long slow runs. Other runners set a faster target pace than they hope to run during the marathon, thinking it will give them a buffer in case they slow down in the last few miles.
For the remaining miles, you'll still need to be slower than normal or slower than your normal long-distance running pace, which will again be about 45 seconds, or 3 minutes slower than your target race pace. In particular, long runs should be a minute slower than your marathon pace, or 90-120 seconds per mile slower than your current 10k pace. Piet Pfitzinger recommends that runners run long distances 20% to 33% slower than their current 10k pace, or 10% to 20% slower than their marathon pace. Pfitzinger believes that progressive long-distance races done at speeds close to marathon pace (for marathon runners) or lactate threshold pace (for sprinters) provide an opportunity to prepare for the challenge of the race. pressure.
Even if you can run 30-60 seconds per mile slower, you'll still benefit from getting closer to your standing time goal than if you were doing your longest marathon-paced runs. You can't get out as fast as a 10k, but at the same time, the slower pace at which you approach a marathon won't work either. After a 20-mile marathon, it will take at least a week to recover, especially for less experienced runners. Of course, you will need to do a few (shorter) training runs at a race pace or faster to prepare for a faster afternoon run, but increasing your standing time for longer distances will help build up your endurance.
If you want to increase your speed and run fast during those long runs, you will prevent your body from building type 1 muscle fibres and end up compromising your marathon potential. Exceeding 75% of your 5k pace will only aggravate your fatigue and hinder your recovery. This puts too much strain on the body of most long-distance runners during an already hectic training schedule and can lead to marathon burnout.
For example, including a short, easy jog (less than 45 minutes) is good for recovery, helps remove waste from tired muscles and builds strength. For beginners, long-distance jogging can greatly improve their aerobic endurance and help them reach new distance goals.
The new argument is that speed and endurance can be achieved without spending early morning weekends on long, slow miles. Many runners disagree or are confused by the advice that long runs should generally be done at a slow, conversational pace. In this post, I will delve into the details and arguments behind this.
#longslowrun #slowlongrun #longrun
Ok, the races are in X km, but then you say to run in X miles. I don't mind using miles, it's just nice if you also do the conversions. So a 5 - 10 k, would mean you want to aim for 13 to 24 kilometers etc. (5 - 8 miles)
Great video! Thanks for the valuable info!
Thanks! Glad you got something from it đ
An interesting video might be maintaining running shape/form in between races, like if someone wanted to maximize shape but only running once or twice a week
This is super interesting! I shall be digging in to the research and see what I can come up with. Could also apply this to the off season. Thanks for the suggestion, watch this space... đ
Did you ever make a video about this? I am no longer "racing" - but want to keep running. I really need some kind of plan to follow to keep me trim but which is not race oriented . Running is not ALL about racing :)
Real question: why do they constantly and casually switch between KMs and miles when they talk about this? Eg. âIf youâre training for a 10km, then your long run should be 8-15 milesâ đ€Ż. Sorry if itâs just me, but itâs really confusing. I realise itâs not just Bob here, Iâve seen others do it too. Why!? đđđ. Canât you just stick to one (ideally KMs) đ„ș
I completely understand where youâre coming from! Right for me, the reason I switch is because I do all my training in miles however a â5Kâ and â10Kâ is a common race distance. It would feel odd to refer to these as a 3.1Mi and 6.2Mi. I think itâs because running is a global sport and different countries use different systems which creates the confusion! Iâd be happy to help you break down the explanation into KMs if that would help?
@@BobThomasUltra thanks for the reply Bob. Itâs all good, like I said itâs not just you, seems itâs just natural running lingo. And of course diff countries use diff measurements. Just a gripe I needed to get off my chest! But thanks for your explanation. Iâd def stick to KMs personally đ!
As a Canadian this is especially weird. I'm fully metric and used to seeing miles from the Americans, but expect my mother country to use the same units I do! Ah well, that's why it's nice to have conversion apps. đđ
A good one for This also is like a one rep max test, rĂșn slow for long as you cna until your heart rate starts going into threshold, then take 70 percent of it and do it for 4 weeks and test once a month, distance tells nothing as all individuals are different, using the above my rest heart rate went from 68 to 47 and this allowed me to start harder running more effectively after 9 months to 12 months of only slow runs short and long đ
Yeah this is a good one! You need to remember that heart rate can be affected by many factors so the results may be a little bit off depending on conditions, terrain and you recovery from previous sessions.
Thank you for these videos about slow running. That's precisely what I needed to not get burned out too quickly.
I'm going to test the pacing and see the results during a half marathon this fall đȘ
Amazing Robert, glad you got something from the videos! Good luck on the half marathon! Let me know how you get on đ
Hi Bob, I want to prep the absolute best for a 2mile full effort. For the two miles, what should my ""long"" run be distance wise?? Thanks
Hi, so I can give you a better answer could you answer a couple of questions for me? How many days a week do you run? What does you speed work look like? Do you have recovery runs? Do you already do a long run and how far? How long until you effort? As a blanket recommendation I would say between 5-10 miles would be enough. You could go further up to 16 if youâre training a lot (6 days a week) the long run should be really easy and your aiming to keep good for and build your base fitness.
Hey howâs it going bob ? I started distance running in 2017 and I have been running training for half and full mostly Iâm a long distance guy. But I come from a powerlifting and weight lifting back ground. My question is do u think heavy bench pressing like 5 sets 5 is slowing my pace down on most of my runs? And is it hurting my potential in the half and full? By heavy upper body? Reason I asked is because I enjoy lifting and I feel like it has helped my metabolism running and lifting . But Iâve heard from other runners that bench pressing can slow u down increase your oxygen need running long and faster. What do u think? I also noticed deadlifts have helped my speed a lot running. And I did notice when I took off from heavy upper body my pace was faster at easier efforts. What do u think? Think I need cut out heavy bench pressing?
Thanks for the question! I love this stuff.
I do not think you need to cut out heavy bench press. The reason others have told you that it may be slowing you down is because of a weight issue. Muscle is heavy and weight has an effect on your running as the lighter you are the less force you have to generate to propel yourself forward.
I don't believe bench press alone is going to add a significant enough amount of weight to cause an issue. Overall upper body mass will. However, that comes from a combination of exercises in the gym. As you have a power lifting background I would probably suggest a slight change in your training but not to eliminate bench press completely. Strength training is great and I think everyone should be doing some. I have bench press in my own gym routine, however, it's far from my strongest lift.
If your bench press is strength and power focussed rather than hypertrophy focussed I don't think you will have any issues. Your diet will also play a huge role. If you are bulking to increase your bench press then the 'bulk' itself will have much more of an effect on your running than the bench press itself. If you are currently maintaining your weight and still pushing hard in the gym, upper body work should have a very minimal effect on your running. If you are in a calorie deficit then this will most likely have a positive impact on your running (for a while). However, I imagine you will soon hit a plateau in your bench press.
The reason your heavy dealift is positively effecting your running is because you are targeting some of the running muscles and this will improve muscle fiber recruitment and make you a stronger and more resilient runner. This is great and I think you should keep this up.
For myself, I use the force/velocity curve to guide my work in the gym. I aim for the strength - speed training zone which is heavy weight (80 - 90% 1 rep max) at a low volume but aiming for a powerful explosive lift. This is meant to build both strength and power without adding too much mass. I do however, lower both intensity and volume in the gym across all lifts as I get closer to a race. Usually from 4 weeks out from race day.
As for it increasing your oxygen demand, I'm not sure, I would need to research this. I can't imagine it would though, unless you are adding a significant amount of body weight. You're not using your upper body much when running so I don't know why this would increase the oxygen demand. You do use your upper body through holding posture and arm drive. However, this is less so on longer distance events and generally your pecs would be relaxed while running so without contraction they shouldn't add much energy/oxygen demand.
To sort of wrap this up I would say unless you're trying to add large amounts of muscle mass through bulking and hypertrophy-focused gym sets, I think you can still include bench press in your routine, with extremely minimal effect on your running. You may want to reduce the volume of your bench and focus on a more powerful lift (increasing bar speed). I think as long as you're not too tired from your gym sets to execute effective training for your running goals you should be in a good place to continue to bench.
I hope this helps. We can go into much further detail if you want? You can always drop me an email on bob@bobthomasultra.com or feel free to continue with questions here as others may benefit from this discussion.
Either way, I think what you're doing is great and keep up the good work! It awesome to see someone who loves both lifting and endurance sport!
Thank you Bob for the helpful tips! Yea I mostly just do compound movements , bench press , deadlifts and leg presses or lat pull downs 5x5 donât really do a lot diff exercises to avoid bulk. I also tried running by heart rate but I wonder if itâs better to do long runs by feel vs heart rate. My best half is 1 hour and 44 min and my best 13 miler in training is 1 45. So do u think I need do most my longer runs 15-18 milers at 930-10 min paces? And how many speed sessions would u run week? I had my best half marathon in 2021 when I only ran 3 days week most my runs were in 845-915 range for runs and long runs
@@SuperTreybo Happy to help. Right let's get into it.
One of my next videos is actually going to be about how many speed sessions you should do a week. Keep an eye out.
As for the long run heart rate is great however, I like to use it as a guide and pace myself off feel. This way if I don't feel too good one day I can adapt the run to suit the day. I like to keep my long runs really easy as this builds aerboic capacity and a great base for you to build on with speed work.
Once you start adding speed sessions it's also good to keep the long run slow otherwise you can quickly get into overtraining.
I would recommend 2 speed sessions per week. For me this is the sweet spot and lets you push yourself hard on those days while allowing enough time to recover.
You mentioned running 3 days a week in the past but haven't specified how many you currently run so I will give some options.
5 days;
2 Speed
2 Recoevry
1 Long
4 days;
2 Speed
1 Recovery
1 Long
3 days;
(week 1)
2 Speed
1 Long
(week 2)
1 Speed
1 Recovery
1 Long
(Alternate these weeks)
As for speed sessions themselves I would do a mix of Interval sessions and a Tempo run.
For intervals I would do;
Warm Up Easy
5 x 5 minutes quicker than Half Marathon Goal Pace - 2 Minutes Recovery (Slow jog or walk)
Easy Cool Down
For Tempo;
Easy Warm Up
30 mins - 5 - 10 seconds quicker than Half Marathon Goal Pace continuos
Long Easy Cool Down (2 - 3 miles)
Don't set off too fast for your Tempo session. This should be a manageable effort. The idea is to encourage the body to sit in this pace and adapt to it. If you go out too hard and fade you won't achieve the same stimulus.
You can also add time to these Tempo runs as you progress and keep the pace the same.
I don't know what sort of Half Marathon time you want to hit so jumping straight to that goal pace may be too quick to start however, with consistency you can build to it. If you want to go deeper into training blocks and pace setting and progressions we can. I'll need to know what your goal is for the half marathon and how long you have to train to give you a good idea of what the sessions would look like.
Remember that one session won't make your running but working hard consistently week after week will.
Double days sound kick ass
Ohh yeah! Love a double run day đ
Yeah, but I'm not getting up "super early in the morning" for anyone, not even Bob.
Hello Bob I would like to ask you one thing. What's your personal best at 5km and 10km run?
Yeah of course! My 5k best is 17:24. I donât know what my 10k is as have never really gone for a TT. I focus my efforts a lot more on Ultras and silly challenges though so 5k and 10k arenât really my focus đ
â@@BobThomasUltra I know that slow run is really efficient in terms of endurance but what you can say about running uphill? How many times should I run uphill during the week? It will be really tough mixing it up with slow long runs, don't you think?
So I love uphill running! I think it is probably the best thing you can do to directly strengthen the running muscles. However, I understand it is difficult to fit in.
I mad this video about hills which will hopefully help: czcams.com/video/UofhOSX2Gpk/video.html
So to get more hills in there is no harm in putting your slow run on a hilly route. This will make the run take longer so you'll need to find the sweet spot between adding hills and it not taking up all of your time. You ca also put intervals on a hill. I love this as it basically become hill repeats. It's great for strengthening your muscles plus the addition of gravity means that you can achieve the same cardiovascular strain for less pounding of the legs.
I would say if you're looking to improve top end speed with your intervals then hills is not the place to go as you cardiovascular system will hold you back before your mechanics do. That is generally the case most of the time however it is exaggerated when going up hill.
Evidence suggests going more than 3hrs there is not much to gain but there is a increase in risk of injury.
So youâre correct there is an increased risk of injury. Thatâs often the case with running. More miles = more chances of injury. This is why itâs super important on these longs runs to take it slow. That will help combat the injury risk. As far as benefit goes it fully depends on what youâre training for! Iâd argue that going over 3 hours is a must if youâre attempting an ultra but maybe not if youâre going for a marathon. However, if your marathon time is slower it is useful to get used to that amount of time on your feet. As always with running itâs a balance, wether you want to go further or faster to get there you need to push your limits and that comes with an increased risk. I just hope with more information we can all get to where we want and keep the risks as low as possible. đ
in 2013 i ran 1 hour 45 mins for half marathon and my longest run was 10 miles. i have not ran one since then. i bet those miles are for people who want to run faster
I think in general more miles means better running economy so it's a great way to squeeze out some extra speed for race day!
BASE! (How slow can you go?)
Not slow enough đ