October 1, 2008 at 1:10 pm #10515
how important is the long run for 5ks and 10ks,?? my PR in the 10k is 44:38, this year i have run 44 minutes in 10k ,3 times, but haven't broken my PR, My workouts tell me that i am capable of running 42-43 minutes for the 10k, but i can't, i do all the T pace stuff , all the i pace stuff , but i don't do long runs so often, and when i do them are 10-13k.
October 1, 2008 at 2:02 pm #26307
5Ks and 10Ks have 88% and 94% aerobic contribution, respectively. From that, it should be obvious that aerobic development plays a huge role in how successful one will be in racing those distances. That comes more out of aerobic volume and (ideally) not just one run from the entire week — to focus on one run to the exclusion of its training context is unwise.
October 1, 2008 at 2:44 pm #26308
The long run plays a role but, as pointed out, it's also the total volume of the entire week. I would recommend a long run of around 10-15 miles, give or take depending on total volume, for someone focusing on a 10K but more important than that is getting out for a good chunk of distance at least nearly every day.
October 1, 2008 at 6:09 pm #26309
I've stepped up my overall distance recently. I used to run 3-5 miles 5 days a week. I have changed that to 7-8 miles a day 6-7 days a week. I am going to add a long run this weekend and aim for 12 or so miles.
I have noticed over several on and off attempts at running that the more daily miles I build -the better I do at medium distance races.
October 7, 2008 at 5:18 am #26310
May your body don’t used to running long distance, unless it has run those distances on a regular basis that is why many coach advices 2 runs every week. I think you should set a mileage then increasing it gradually. For example, if you are running 10 miles a week increase it to 20 miles a week. To the point of increasing do not jump to 20 miles right away. Work your way up a little over time. After you increase your mileage and maintain than you can do the intervals.
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