Run more to run faster. (Page 2)

I don't know guys, I mean I think I would put my money on a runner that averages around 10 to 15 miles per week but at a fast pace versus a runner that run 25 miles per week at their usual slow pace.  I believe that it is quality of long mileage not just quantity. 
Just my 2 cents worth.

I do about about 15 miles per week while training for 5ks and sprint tris long runs are 10 miles - speed work is often at the track mainly 400 . 800 repeats

i do about 20 miles a week for a half marathon / HIM- speed work is largely fartlek - long run is 15 miles

i do about 25-30 miles per week training for marathons speed work is usually a quick tempo day and fast last half mile of runs - long run is slightly more time than race goal time at 1 min per mile slower than race pace - this is usually about 19-20 miles

Edited by bruehoyt 2009-07-20 9:58 PM

I do think running MORE at EZ pace for better results also can't be applied that well for triathletes training <35 mpw (most of us.) 

I think this quote applies much more to pure runners, especially strong ones, who pretty much swear by this. When you're hitting 70+ miles per week, there's NO way that even more than a third, if not a quarter of those miles are much more than EZ aerobic pace. Pfitzinger's Advanced Marathoning book has programs from 55 thru 90+ miles per week, is used by marathoners as fast as 2:30 and below, and that never goes over 25% of miles of speedwork per week, and is usually less. In fact, most of the miles added on from the programs from 55mpw to 90+mpw are easy miles, without a big rampup in speedwork.

I think this is one of those quotes that is great for pure single-sport athletes but doesn't probably apply as well to triathletes in terms of fastest improvement. With our low tri running mileage, a higher percentage should be speedwork if you want to get faster.

And unfortunately, as true for triathletes compared to single-sport athletes, it will be hard to come close to your pure max running ability with a low mileage system, regardless of x-training. A coach or experienced training analyst will probably be able to best identify your run mileage "sweet spot" where the gains start dropping off significantly enough such that your time will be much better spent improving your other areas.

I'd strongly recommend to anyone wanting to learn more about pacing, running, and milage, etc. to pick up the book Daniel's Running Formula.  Its less than $20 at any major bookstore. 

Author Jack Daniels, who's coached running at all levels from high school through olympians, lays out chapter by chapter what physiologic body systems running at different paces addresses.  He also lays out what paces you should be training at, given your race performances.  He discusses what percentage of your volume should be easy, hard, etc. for maximum benefit.

If you're serious about improving, its really a must read.

And if you're wondering, going off memory, he recommends doing about 85% to 92% of run volume at easy pace for distance runners.