long slow runs - how much slower?

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2008-04-27 12:51 PM

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Subject: long slow runs - how much slower?

My schedule is calling for runs now that are longer than I usually run - about 75 mins - my longest runs so far have been about an hour (50-60 mins).  I usually run about 5:30-6:00/km for my runs - and that is not a 'slow' pace for me.  My 10K race pace last weekend was 5:16/km.  What kind of pace should I be looking at for my longer runs?

Any advice greatly appreciated!

jill

2008-04-27 1:11 PM
in reply to: #1364622

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Subject: RE: long slow runs - how much slower?
Why don't you pace yourself according to your heart rate? During an LSD I keep my heart rate in zone 2. As I become more fit my pace naturally speeds up while my heart rate remains low.

Good Luck and enjoy the longer runs!
2008-04-27 1:13 PM
in reply to: #1364622

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Subject: RE: long slow runs - how much slower?

A good tool might be for you to use the McMillan Running Calculator.

You input a best time at a specific distance, if you have one, and it gives you back suggested paces for different types of runs. Using your 52:40 10K as an input, it gives back...

Endurance Workouts Pace/Mile Pace/K
Recovery Jogs 10:57 to 11:27 6:48 to 7:07
Long Runs 9:57 to 10:57 6:11 to 6:48
Easy Runs 9:57 to 10:27 6:11 to 6:30

eta: I don't know if that 10K you mentioned was your "best" time, or not.  I just used it as an example. 



Edited by newleaf 2008-04-27 1:13 PM
2008-04-27 1:16 PM
in reply to: #1364622

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Subject: RE: long slow runs - how much slower?

thanks aquagirl and newleaf - that is helpful!  I don't really *know* my heart rate 'zones'????  I am sure I should!

And newleaf - that list is helpful - and yes that 10K pace was my best - it is the first 10K race i have run LOL!

Jill

2008-04-27 1:21 PM
in reply to: #1364622

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Subject: RE: long slow runs - how much slower?

you don't need HR zones, you can gauge effort via pace and RPE as well. use your 10K pace and use the mcmillan calculator or the Daniels VDOT http://www.runbayou.com/jackd.htm and you have your easy/long run pace

edit to add: LSR are not long slow runs, they are long steady runs



Edited by amiine 2008-04-27 1:22 PM
2008-04-27 1:32 PM
in reply to: #1364659

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Subject: RE: long slow runs - how much slower?
amiine - 2008-04-27 11:21 AM

you don't need HR zones, you can gauge effort via pace and RPE as well. use your 10K pace and use the mcmillan calculator or the Daniels VDOT http://www.runbayou.com/jackd.htm and you have your easy/long run pace

edit to add: LSR are not long slow runs, they are long steady runs

haha!  [hangs head in shame] - I did think that - goes to show how much a noob I am!

2008-04-27 1:41 PM
in reply to: #1364656

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Subject: RE: long slow runs - how much slower?
couch potato no more - 2008-04-27 2:16 PM

and yes that 10K pace was my best - it is the first 10K race i have run LOL!

Jill

congrats!  solid pace for your race.   

2008-04-27 1:59 PM
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Subject: RE: long slow runs - how much slower?
couch potato no more - 2008-04-27 1:32 PM
amiine - 2008-04-27 11:21 AM

you don't need HR zones, you can gauge effort via pace and RPE as well. use your 10K pace and use the mcmillan calculator or the Daniels VDOT http://www.runbayou.com/jackd.htm and you have your easy/long run pace

edit to add: LSR are not long slow runs, they are long steady runs

haha!  [hangs head in shame] - I did think that - goes to show how much a noob I am!

no worries, when I began I called it the same   just clarifying that for all the beginners reading this.
2008-04-27 2:25 PM
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Subject: RE: long slow runs - how much slower?
LSR should be done at a pace that is comfortable.  When you finish you should feel like you could do it again.  The purpose is to teach your body to stay on it's feet for a long period of time.  Don't mistake this for a recovery or easy run.  This should still be considered a "hard" day on your schedule. 
2008-04-27 5:12 PM
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Subject: RE: long slow runs - how much slower?
I really like that website. Lots of good information.
2008-04-27 6:11 PM
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Subject: RE: long slow runs - how much slower?

daijoubu - 2008-04-27 2:25 PM LSR should be done at a pace that is comfortable. When you finish you should feel like you could do it again. The purpose is to teach your body to stay on it's feet for a long period of time. Don't mistake this for a recovery or easy run. This should still be considered a "hard" day on your schedule.

Good point... this was something that I was totally doing wrong for a long time. I spent the first year of training using my LSDs almost like a recovery run. I have since learned the error of my ways. I've noticed that since I picked up my pace on my long runs, I've improved my time on my short ones as well. I feel that it conditioned me to get a better feel for keeping a constant pace. Regardless of what the distance/effort is.



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