Thanks. 10 has been my favorite distance, since if I jog it at 7:30 pace it's around 75 minutes long or if I go quicker it's a little over an hour yet doesn't leave me wiped.
I'm thinking of improving easy day length before the long run - my workout days are about 3 or 10 apiece (depending if it's double threshold or speed), but my easy days are short. So if I can build them up I can cap it at 13 comfortably every week.
or try cycling. easier to cycle for a long time and it builds endurance the same way.
Except it doesn't quite translate into building running endurance. If it did, Lance Armstrong would have run a lot faster than 2:46 in the marathon.
right but that's because it doesn't help running economy because it's a different movement. in terms of the mitochondria/respiratory system and what not, any endurance activity will help with endurance in running,
I always feel lethargic for a couple of days after. In high school I'd probably do 10-12, with 13 very rarely, at an easy (6:30 to 7:30, depending on how I was feeling) pace every week and that was fine. But now I'm running 14-16 at a jogging pace and it leaves me wiped. I only do it every other week, but I find it insanely challenging and I don't think it benefits me anyway - my best workouts and races come off medium mileage with a fast easy pace and good quality.
- hobby jogger: 2:00/4:20/15:00
16 miles at 6:30-7:30 is a very hard run, especially if it's on trail.
The only time I run that long is if I want to explore the trails.