Long Run Mainteance - What works for you?

Kenny B. Mon Jun 20, 2011 10:47 am

What do you keep your long runs at when not in a cycle of training for a Marathon. Let us assume these options of training:

base building
5k race
10k race
HM race

I am just curious to know where people try to keep there long runs at during off season or training for the above prior to going into marathon training.

Dave-O Mon Jun 20, 2011 11:00 am

Your post confuses me. You say "when not in training" and then list different events to train for? Which is it: in between cycles or when training for one of the listed events?

My generic answer is 90 minutes.

GregC Mon Jun 20, 2011 11:04 am

My generic answer is 10 miles. The thought of doing more when I'm not in shape or trying to get in shape is exhausting.

Admin Mon Jun 20, 2011 11:07 am

10-12 miles (or 90 mins) with an occasional 15 miler to keep the endurance mindset.

Mrs. Schuey Mon Jun 20, 2011 11:09 am

When I was training for my halves, I was running 14 miles as my longest. I haven't "trained" for a HM in a long time...in fact, come to think of it, I've been training for marathons since 2007. If I were to not train for a marathon, I'd keep my long run at 10 miles; it's a good distance. Smile

Jerry Mon Jun 20, 2011 11:31 am

Mr MattM wrote:10-12 miles (or 90 mins) with an occasional 15 miler to keep the endurance mindset.

That's what I do in Spring short distance trainings.

Bob Mon Jun 20, 2011 11:43 am

I try to hit double digits once on the weekend when not training for anything...like now.

This means 10.00 miles and no more.

Schuey Mon Jun 20, 2011 11:48 am

I would say between 12 to 15 miles. I liked to get some 15 milers in because a lot of my in-training plans I will start with a 13 miler to I like to have some base to be able to handle running at least a 13 miler with comfort when I start up.

Kenny B. Mon Jun 20, 2011 11:56 am

Schuey wrote:I would say between 12 to 15 miles. I liked to get some 15 milers in because a lot of my in-training plans I will start with a 13 miler to I like to have some base to be able to handle running at least a 13 miler with comfort when I start up.

Sorry for confusion (Dave O).

But the above it what my thoughts are as well. And probably what I was getting at. Leading up to marathon training cycle what ar eyour long runs like (how long).

I think I got a good pool of answers. Thanks!

Mike MacLellan Mon Jun 20, 2011 12:30 pm

I agree with Schuey. Before I start building for a marathon, I usually cap it at 2 hours (15-16 depending on the day) with at least 1-2/week that are 1:30 or longer (11-12).

mul21 Mon Jun 20, 2011 12:50 pm

I like to keep it somewhere in the 10-12 range. Allows me to maintain fitness without killing myself, especially when it's hot out.

Julie Mon Jun 20, 2011 1:07 pm

12-14 miles but truthfully I've not been out of training for a marathon since I started except for pregnancy and trying to get back into shape after having a baby and I was still doing 10-14 milers then as much as I could.

So if I weren't training for a marathon and trying to stay in shape I'd hit at least 14 every few weeks so I wouldn't ruin much of my base.

charles Mon Jun 20, 2011 1:14 pm

Mr MattM wrote:10-12 miles (or 90 mins) with an occasional 15 miler to keep the endurance mindset.

This

John Kilpatrick Mon Jun 20, 2011 4:03 pm

Thanks for the posting - pretty timely for me. Since a HIM is an endurance event that lasts longer than a marathon, I wonder if there is a benfit from doing a 13-20 mile long run even though the run portion is only 13.1?

In any case, I've been trying to hold a 13-20 mile long run to leave me ready to roll in my next marathon cycle...

Schuey Mon Jun 20, 2011 4:09 pm

John Kilpatrick wrote:Thanks for the posting - pretty timely for me. Since a HIM is an endurance event that lasts longer than a marathon, I wonder if there is a benfit from doing a 13-20 mile long run even though the run portion is only 13.1?

In any case, I've been trying to hold a 13-20 mile long run to leave me ready to roll in my next marathon cycle...

I would think so John especially if those long runs of 13-20 are geared more to building aerobic fitness and not more towards speed. I say that because I don't think your goal is speed well to some degree and more on being able to finish and have the endurance to get to the finish. So I would think that anything that you are doing were you are spending a good amount of time in the aerobic area is going to help you build that endurance you would need to not only finish but able to do well. Just a thought, others might have better advice.

Mike MacLellan Mon Jun 20, 2011 4:18 pm

John, I'd cap those long runs at 16-17 until your marathon training starts. You're going to pick up the most time on the bike, so I'd focus the running on comfort at goal pace (building to 8-9 at goal pace with 1-2 warm up and cool down on either side) and transitioning from cycling to running (bricks). Put in the longer hours on the bike. Just my 2 cents.

Michele "1L" Keane Mon Jun 20, 2011 4:30 pm

Interesting, as I'd also say 1:30 which for me is around 10-11 miles depending.

Kenny B. Mon Jun 20, 2011 4:53 pm

Great shares. I'm typically 10 to 15 most around 12. Feel it maintains my fitness while helping transition into marathon training without beating me up.

Matt W Mon Jun 20, 2011 6:28 pm

When I'm not training for anything in particular, I tend to run more for time than miles. My long runs would ideally be around 80-90 minutes in my "off-season" but some weeks I'm lazy and some weeks more ambitious.

Mark B Mon Jun 20, 2011 6:29 pm

Two hours, which works out to 10-12 miles.

Dave Bussard Mon Jun 20, 2011 9:40 pm

I try to keep up the 13 to 16-17-18 mile weekend long runs, year round. Obviously you know by now I'm not a marathoner, but I have found the long run and high mileage, really helps all races from 5K to the HM. All other days are 10'ish.

Schuey Tue Jun 21, 2011 12:17 am

Dave Bussard wrote:Obviously you know by now I'm not a marathoner, but I have found the long run and high mileage, really helps all races from 5K to the HM. All other days are 10'ish.

As always Dave spot on!

Matt W Fri Jun 24, 2011 10:04 am

Dave Bussard wrote:I try to keep up the 13 to 16-17-18 mile weekend long runs, year round. Obviously you know by now I'm not a marathoner, but I have found the long run and high mileage, really helps all races from 5K to the HM. All other days are 10'ish.

There was a podcast on Running Times a while back (I think you can find it on iTunes or the RT website) about the long run. The coach they interviewed works with one of my friends who is a sub-16 Masters runner, and he recommended what you do, Dave. He's improved a lot through this (and other training too, of course) and now is running lifetime bests.

Glenn Fri Jun 24, 2011 10:48 am

Most weekends during non-training times include a long run of 8 to 12 miles.

healdgator Fri Jun 24, 2011 11:31 am

If I'm not training for a longer race (marathon, half or 15k), my long run is typically 7 miles and I run that distance 1-3 times per week.

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