How much time does your long run take? (Read 1289 times)

I'm wondering how long most people spend completing their long runs when not training for a marathon? 2hours? 2.5hours?

Also, do you run a really long run every week?

My current long run is edging up towards 2 hours now and I must admit that I am finding that length a struggle. However, I have been looking at various schedules and most lengthen the long run to ~HM length, which for me at my training pace will be 2.5hours to 3hours. It has me questioning whether I can do that long term when I'm finding the 2hour runs  mostly very hard. I will do it, I guess I am wanting some input from more experienced runners that this is the way to continue. 

For context, my current goal is to break 60mins for a 10K, my previous was to break 30mins for a 5k (done ). I will do a HM at some point, but I want to progress through the shorter distances, hitting my time goals first. Obviously, I'm no speed demon  Perhaps one day I'll consider a marathon, but I'll have to be much much closer to a 4 hour finish so I anticipate several years, if it is even possible for me to get to that pace for a marathon.

Just curious, roughly what percentage of your weekly mileage does your 2 hour run cover?  Normally long runs aren't supposed to be like death marches. (At least in my opinion)   Without knowing more,  I would probably cut it down to 90 min, and don't worry all that much about pace, just whatever you can smoothly maintain for the whole run.  Thats just my opinion though, I don't claim to be an expert

I've had a number of very good runners and two coaches tell me to cap at 120 minutes......and leave it at that...unless your doing a build up to a marathon then a few runs over the 120 mins during the build up stage. (if they are well planned and spaced out properly)....

 

120 minutes currently gets me somewhere between 11 1/2 miles to 12 /2 miles...depending oh how I am feeling that day.

 

Based on the reputation of the people giving me this advice, I intend to take it and stick to it......

I consider anything over 2 hours to be a long run and go up to around 3 .  I enjoy longer runs and they do not tire me out for other running.  I prefer to do a long run each week but it's not religion. 

 

If they're tiring you out, I'd cut to ~10 miles as a long run - since your goal is a 10K.  Keep in mind as you get better trained the long runs won't take as long and won't tire you out so much.  Your running through the week is more important than a long run for performance.

 

Also, I'm not an expert so if someone else says different go with them for sure... but I'm seeing a lot of days in your log say you have tired/dead legs-- more than I'd expect.  Maybe build a little more mileage before doing intervals?  I think at this point, more miles and some tempo will give you the most bang for your buck, with intervals added later on, on top of the base.  At least, that's how it worked for me.  And good luck in your goals!  Trust me, it took me years before I broke an hour in the 10K.  Revamped my training a little and cut a lot more off... don't sell yourself short "I'm not a speed demon" -- there are really fast, talented people, but even in the absence of talent smart training and hard work can take you a long, long way!!!!

Right now, I am going between 3 and 3 1/2 hours for a long run, but I am training for one of those marathon thingys. I am not an elite runner so I am concerned with being able to be on my feet long enough to finish the race.  I feel well prepared mentally when I have covered the amount of time I plan to race in a long run at training pace. since my last marathons have been closer to 4 and 4 1/2 hours, I may bump up to there before race day. 

 

The 90 min thing is in Pfitz's Advanced Marathoning, I would guess in chapter 2.  All the important stuff is in chapter 2. Although I would guess Nobby has said the 90 min thing somewhere, Pfitz has all the science mumbo jumbo behind it in the book. (Nobby or spaniel could eaily explain this stuff in layman's terms.)  He (Pfitz) also says somewhere in there to run a 22 miler at long run pace to guesstimate marathon time, but that is not quite perfect. 

 

Now with the OP, the best way to get to that goal is to run more.  If you are having a problem with the long run, then you need to start by adding more runs and miles during the rest of the week.  I just cannot do a 15 mile long run on a 30  mpw.  You might be in the same boat. The only way to find out is to add more time on your feet during the week and see how you feel after doing this for 4-6 weeks.  That should give your body enough time to adapt to see if it is working.

Also if doing a long run on trails can throw a wrench into this discussion.  For many people time on their feet is the main component of a long run.

 

At some point the time becomes detrimental to the training.  I'd recon that is different for each individual for each individual goal/pace/race.  Since this is a marathon the next question is pace?  Seeing your log tells me your paces to complete 15 k is right around 2 hours.  If you are to do a 32k run(the standard peek long run in marathon training) that would take you over 4 hours.  I would suggest that you might want to work towards a goal of a 3 hour long run with a goal of 22-25k. 

 

You don't want to race the marathon distance with the times you are currently running without the mental confidence that you are capable of doing the distance easily.

 

Lastly, your goal.  You seem to have a good idea of your goals.   I think seriously that if your long term goal is to do that marathon then the long run that I suggested above would be a good measure. 

 

Of course you need to build up/ and maintain consistent training. 

 

It sounds also as if you have hit your goals in regards to 5 and 10k races.  If you can then do this with a half then maybe people on here should be asking you for advice. 

 

 There is a scientific study that suggests otherwise.

 

No, that's not exactly what the study says.  The study is talking about overall volume, not banking too much on a single run.  If you spend so much time on one run that it inhibits you elsewhere in your training it can be counter-productive.

Most of the masses running 30-odd mpw to prepare for marathons, doing only 3-4 days a week because they put everything into their long runs, would do better to shorten most of their long runs (not all) and be more consistent day-to-day and lengthen some of their other runs.

It's not just the time/miles but what you do with them.  You can bolt together the same crate of parts into either a Ferrari or a twisted piece of New Age art.

My (62F, slow) long run this time of year is running 3.5 to 4 hrs every 2-3 wks, but I'm usually doing base for an august 50-miler. In winter, I don't stress about getting it every 2 wks because of snow, ice, windstorms, whatever. but i try not to let more than 3 wks go by without that long run. This year - so far (knock on wood) - we've had pretty good weather and snow conditions, so I've been reasonably consistent in getting those long runs in about every 14-16 days - and can do whatever else snow conditions permit in between (that is, usually max out at low end of sub-LT zone, maybe a little higher on good snow). Last year I didn't get any (lots of issues) and my summer suffered as a result. This year, given the quality of snow, the bulk of the long run has been running, with occasional pit stops and waddle through a snow drift. Past years, it's had more run/walk. (for perspective, the last 3 yrs I've usually done somewhere near 400hrs of running each year, not counting some other minor cardio)

 

I try to run 2 days on / 1 day off (may be nothing or 3+ hrs of trail brushing), but am very flexible - doing 7 days 2 wks ago, but only 3 run days the following week because of meetings, etc. But usually I'm close to 5 days/wk right now. When I start doing workouts, the 2 days between workouts works well for me, only putting one day between quality suffers or I end up overly fatigued a few days later.

 

I generally try to run on a 2-wk microcycle, so weekly mileage / time is misleading (as evidenced above), but am averaging near 8hr/wk (6-12+ hr). A typical run for me this time of year is 1-2 hrs, most often near 1.5 hrs. In summer, there might be  more variation since the harder runs (what passes for speedwork) may be closer to 1 hr and big hills may be closer to 2 hr. Closer to race time (snow free conditions), I'll average 9-10hr/wk.

 

But 7-8 yr ago when I was just starting, I can remember a 1:45 run really hurting and was the first time I had to run/walk to finish a run. But many hours of running over several years has substantially improved my recovery ability and how long I can run or run/walk.

 

But most of my races are over 1.5 hrs long (I said I'm slow), some into the 4-5 hr range or 13 hrs. Part of that's me being slow, and part is terrain - like hills, boulder fields, thawed tundra, etc. So I train by time on feet.

 

I don't necessarily recommend this type training (you asked how long our long runs are), but if going long on trails, it's not at all unusual to have training runs that long - esp. after people have built up to them for years. They may include hiking uphill and running downhill, so the repetitiveness is not near what it is on a road.  And the long runs get up to 8ish hrs for many when closer to the race.  Some of us like to run and are willing to put in the time to adapt to these durations so we can go play in the mountains for hours.