Long Run as % of Weekly Miles (Read 1676 times)

What would you say is the correct ratio of the weekly long run in proportion to weekly miles. In other words, if I do 30 MPW and as part of that my long run is 15 miles, is that a bad ratio? It looks like it. Seems as though the long run should not be 50% of your weekly mileage. Maybe 30% of the total??? Any input??

Wade into the fray over here. Tis a point of great contention. I like the "30%, give or take" answer myself.

Sounds like running by feel.

FWIW,mine are usually about 50%.I usually run 4 days/week.

It'll vary with what you can handle and how long you've been at your present training level as well as whether you do long runs weekly or every 2-3 wks, like some. Just because of simple arithmetic, people with low mileage may do long runs at higher percentage of their weekly (or other microcycle time span) volume. If doing long runs on a weekly basis, then 30-40% is probably more common percentage than 50% - for many people and road running for marathon and shorter races. (when get into trails and ultras, things can be different) My anecdotal data. I tend to run on something near a 2-wk microcycle (long run plus 3 workouts, sometimes more, sometimes less depending upon what legs say to me; about 5 easier days; in a 2 days on/ 1 off pattern). My long run is 100% of my volume on the day I do it, about 2/3 of the 7-day period in which its done, about 40% of microcycle volume (2 wk), about 40% of monthly volume. These days, I tend to be medium volume, low mileage but lots of hills of various sizes, shapes, and intensities. I did reach a point where I didn't feel my volume was enough to support the longer runs (even as a percentage of 2-wk basis) I needed for race goals, bumped my volume that winter (more than I usually do), and was able to sustain longer runs. They've gotten easier as I've maintained a certain volume for longer period of time. That is, last year I struggled with volume and long runs. But after maintaining close to that level for a year, they've both gotten easier as my body has adapted. (note: my interests are in longer trail races, so I'm running on softer, more varied surfaces and long runs are more of an adventure for me than if I were doing them completely on roads) So to me, it's a function of volume and how you've been training as well as how long you've been training with that volume and intensity.

If it's over a third of your weekly mileage, you probably aren't doing enough running to tackle whatever you are preparing for. Of course, I'm notorious for recommending that anyone doing under 35 mpw hold off on doing a marathon and some don't like to be told that. But if your long run is 50% of your miles, you're just not running enough to prepare for it properly. I could train with beers substituting miles for a year and still finish a marathon but that doesn't make it a good way to go about it.

For comments, see Long Run Time/Distance Limits.

Excellent content.

For comments, see Long Run Time/Distance Limits.

I agree. Good stuff, Jim.