Curious for tips on this. Not a high mileage runner or someone who is good about consistent long runs but when I do them, always feel super depleted and just wrecked. Run always takes a dive after hour mark and usually try to pick up pace for last ~15 mins but this sometimes compounds issues so not always possible. Others have this? Not training for marathon or half or anything long so long runs are pretty modest (usually start at 1 hour and try to build to 1:20) and keep pace very chill, like an easy run.
MoVB
For what it's worth, I've been training and racing for 50+ years and it always takes me a while into a cycle to handle a longer run.
I'm probably best at 3000m, although I can run decent 5k and somewhat respectable 10k.
For years the "long" run for me was 10 miles at around 6:00 per mile. Other than a marathon in my late 30s, I really didn't start doing regular longer runs until targeting some Master's $$$ pay 10ks when I was in my 50s.
Initially at the start of a cycle...so coming off a two week "active recovery break" following a major effort, I could 'bonk' doing a 7 mile run. I'd go from cruising to out of energy in the matter a half mile or so.
I just had to persist and be consistent, although I did make the longest run that I would work up to (1 hour 40 minutes) every other week, rather than every week, so that I could recovery to do quality work in between.
I think for me, it was just a question of the fueling system, the switch to fat, rather than glycogen, would de-train very quickly and have to re-adapt.
You might be more like me, and you are always going to struggle with this unless you keep the runs fairly consistently in the program, otherwise you aren't going to adapt. If you're not going to do a half or full marathon, there really isn't any reason to pick up the pace late as you would with a McMillan type "fast-finish" marathon training run.
So, I would say either do the "long run" more consistently, or settle for doing a distance that you can comfortable handle.
Those of you saying, "That's not a long run!!!" are being snobs. A long run is relative to what YOU normally run, not what someone else runs. If you normally run a mile, two miles is a long run FOR YOU.
OP, your long run is too large a percentage of your total mileage.
A one hour run is not a long run. If you think that you must be a beginner.
Try to run 3-5 times a week for 45 each and one of the an hour long. Do that for a little bit and start lengthening your runs.
Boards are always funny to me seeing this bumped. Definitely wasn't a troll post but should've expected to get slammed by distance purists for my "puny long run." As mentioned before, not in my best shape but this has always been a problem. Probably do run too fast but also coming to grips with fact that distance just isn't my thing. Those saying 2.5-3 hours make me laugh! I'm lucky to crack 40 mpw and that would be 50+ % of my total training time. I started a thread last week about modifying Hobbs Kessler-like training because appeal of doing no continuous run longer than 7 miles sounded great! Probably will stick to more of this type of training and leave the hour+ few and far between.
A one hour run is not a long run. If you think that you must be a beginner.
Try to run 3-5 times a week for 45 each and one of the an hour long. Do that for a little bit and start lengthening your runs.
Boards are always funny to me seeing this bumped. Definitely wasn't a troll post but should've expected to get slammed by distance purists for my "puny long run." As mentioned before, not in my best shape but this has always been a problem. Probably do run too fast but also coming to grips with fact that distance just isn't my thing. Those saying 2.5-3 hours make me laugh! I'm lucky to crack 40 mpw and that would be 50+ % of my total training time. I started a thread last week about modifying Hobbs Kessler-like training because appeal of doing no continuous run longer than 7 miles sounded great! Probably will stick to more of this type of training and leave the hour+ few and far between.
MoVB
I'd agree. Off nothing much longer than an hour I ran 15:20 5k and 32:22 10k, so you can run reasonably respectable times up to at least that far.
What is your mileage per week and percentage of your total mileage is this long run? It sounds like the run is too long. General guidance is long run no more than 20-30% of weekly mileage. If the lower end of the range is more comfortable start there and then add mile each time until you reach higher end of range. Also if your weekly mileage is lower you may need more recovery time so aim for a long run that pushes the limit every two weeks rather than every week.