Forums >Running 101>What's the point of the mid-long run?
Think Whirled Peas
For what it's worth, I run mid-week long runs at the same pace I run my long runs: starting at 20% over MP and gradually getting down to 10% over MP. I take this approach for two reasons. First, I believe it's what Pftiz calls for; and second, because I find it makes these runs somewhat challenging but not overly taxing. I think these runs, and I say this based solely on personal experience, should not be too hard or too easy. I suppose if I had to classify them as one or the other, I would call them the easiest of quality workouts. To that end, I, usually do interval/tempos on Tues and MWLR on Thursday and LR on the weekend.
Just because running is simple does not mean it is easy.
Relentless. Forward. Motion. <repeat>
PoQ, I put all my "speed" work into my two longest runs; my long run and mid-long run. That way I only have 2 hard days a week. It also helps ensure, by default really, that my "workouts" are geared toward helping me improve most at the longer distances--it's hard to do your "speed work" too fast when it's in the middle of a 13 mile run and you still have to get home in one piece. If I'm banged up and not feeling it, I just turn the mid-long run into a steady run or progression run without any real speed but I still get the miles. I don't get too hung up on labels--you'll see a lot of runs just called "mid-long" in my log but if you drill in you see tempo runs, long intervals, hills, strides etc. The biggest breakthrough I've ever had in running was when I stopped going to my club's weekly track workouts and started committing to a mid-week mid-long run. To answer the original question the point is to build endurance (particularly high-end endurance) and stamina (what is currently often referred to as "improved Lactate Threshold" or some other scientific-sounding words or acronyms here in the GSP.)
I'm just so new to the sport yet that I'm not confident enough to know that I'm doing them hard, but not TOO hard while out on a 10 - 13 miler. But it sounds like I'm gonna need to learn!
When it’s all said and done, will you have said more than you’ve done?
AK, thanks for all of the feedback! And I am absolutely STUNNED at your ability to go on a "5-6 hour training run".
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Running on the ocean
I don't read books, I just follow mileage plans...like the pfitz 18-55. he's got the mid-long runs. I never thought to wonder why, but I can say I think they really help. After 6 weeks of two 10 to12mile mid week long runs, I was able to chop 6 minutes off my half marathon time. I just ran them however I felt that day and logged them as mid-long runs.
You know when you're running a ultra marathon because the pain actually starts to hurt -- Jakob Herrmann my running achievements