pace difference between short and long runs (Read 871 times)

What's a good pace difference between short and long runs. I've used to be a one pace runner but have trying to widen the pace difference between short and long runs (with questionable success). Even so, I don't feel any less tired on long runs than if I were to go at a natural pace, in fact, sometimes it feels like I'm more tired. Probably in my head I saw a user's log and he runs long runs _faster_ than his short runs (and major mileage). should I try this (minus the major mileage)?

I agree with Viich, though I would say most of the time easy runs are on the shorter end of the spectrum. The question is what are you trying to accomplish with each run?

I agree with Viich, though I would say most of the time easy runs are on the shorter end of the spectrum. The question is what are you trying to accomplish with each run?

Typing our responses at the same time again I see...

Basically, I agree with the consenus that the goal of the workout, rather than the length of the run, should determine the pace. Actually, I prefer to talk about training "intensity" instead of "pace". For a given level of intensity (VO2max, LT, GA, recovery) pace can vary depending on the conditions of the day, particularly terrain, weather, the amount of rest that you have had, and the amount of stress that you are under. However, having said that, I don't agree that all non-hard running should be at about the same intensity. The aerobic conditioning zone spans a fairly wide intensity range....60-80% HRmax, for instance. As a general rule of thumb, paces that approximate the aerobic conditioning zone fall in the range of 1-2 minutes/mile slower than current 10k race pace. I think it is beneficial to utilize a good bit of the aerobic conditioning range in training. If one does that, it naturally follows that some shorter runs can be in the upper part of the range (such as 75-80% HRmax or closer to 1 minute slower than 10k race pace) and longer runs in the lower portion of the range (such as 65-75% HRmax or closer to 2 minutes slower than 10k race pace) and remain in the aerobic conditioning zone. That isn't to say that all aerobic conditioning training runs should be planned and programed according to those guidelines. For instance, a "short" run the day after a race or a long run that is intended as a "recovery" run should be kept nearer to the "easy" end of the aerobic conditioning range. OTOH, in the case of two or more consecutive "short" run days, one or more of them can....and should....be more toward the upper end of the range. One example is when base building over a period of weeks or months with little or no "hard" days other than long runs. In that case, short runs should be spread over the aerobic conditioning spectrum. Training isn't always black or white. There are shades of gray. The distance and intensity of each run should be structured to accomplish the goal of the individual workout and, also, to fit into the broader training scheme.

Nice work, Jim2. You've managed to capture virtually all of my running message board pet peeves in one amazing post. 1. You led off with a semantic discussion; whether "pace" or "intensity" is a more appropriate word. 2. In the same paragraph you used most of the major scientific-sounding acronyms for hard and easy; VO2max, LT, GA etc. 3. You used the word "zone" three times by my count. 4. You introduced heart rate training and the acronym, "HR" to the discussion. 5. Good ole' % of HR Max. Nicely done. One of my favorites. 6. You answered a yes/no question with a six paragraph message and still managed to reiterate almost exactly what all the previous posters had said and no more. Well done. PS: Don't mind me I'm just in a mischievous mood today. As Q would say, "Dood, beer me!"

Needs emoticons! The more, the better Some folks think it makes you seem like a clown I say no! Mikey, Can I buy you a Carona?

Dood! I said beer not fruit delivery mechanism.

Easy! Stay - on - target.

Excellent revision. Now the important question is can you offer me anything better than a Corona?

Now the important question is can you offer me anything better than a Corona?

done: MTA: Sorry, it looks as though I may have passed you one that has already been drank drunk drinked consumed.