Of your total weekly mileage, how much should be the long run, ideally?
2014 Goal -- Run 5X per week, pain-free (relatively) by end of summer.
Not sure the ideal ratio, but I've kept mine at a little bit under 30% of my weekly mileage (as recommended by the training plan I'm following). I try to keep up around the same pace I do on my steady runs.
I ran. I ran until my muscles burned and my veins pumped battery acid. Then I ran some more.
Future Goals: 5:30 mile • 19:30 5k • 33:30 8k • 42:00 10k • 1:15:00 10-mile • 1:40:00 half-marathon • 1000 miles
I've read 20 to 30%, but I don't adhere to that or I'd never do any really long runs.
Use your momentum...keep going. You know you can make it.
I've been doing between 30-50%, yikes. To be truthful, I sort of skimped on some of the middle of the week mileage that my training plan said I should be doing. So...I think that 30% would be about perfect.