long run with intervals in it

If you actually did that at 5k pace it's almost 5 miles at 5k pace. Seems excessively hard to me.

Did you do this on a track?

I did it faster than 5k pace, no i did it on the roads, i am a surveyor and marked a 1 mile course every 100 meters with a measuring wheel! i tell ya, this run today killed me, it was very hard, and the last 3 intervals from 1000 meters to 1200 meters was a mind trick... im no elite runner, my average was a 5:22 pace for the intervals

bump

naferp wrote:

bump

Why bump? So we can all tell you that you are awesome? And are you saying that 10 miles is a long run? This workout might be worth something if you started with 1200 at 10k pace and got faster with each interval. Sub 5k the whole way is just asking for injury.

NO, I DONT NEED ANY1 TO TELL ME IM AWESOME, IM JUST INTERESTED HEARING FROM EXPERIENCED COACHES ON WHAT THIS WRKOUTS PROS AND CONS R!!!! IM NOT WORRIED ABOUT U LITTLE PEA ONS AND YOUR LITTLE SMALLBERRIES HATRED FOR SOME1 WHO IS ALWAYS LOOKING TO BETTER THEIR RUNNING ABILITIES... U SEEM TO KNOW IT ALL, SO TELL ME MR. KNOW IT ALL,WHAT MAKES U A BETTER PERSON THAN ME? IF U DONT LIKE MY POST OR MY BUMP. THEN DONT POST TO IT, YOUR WASTEING YOUR TIME AND MINE, CAUSE I DONT CARE WHAT U HAVE TO SAY!!!

You measured a 1 mile strip of road every 100m? That is taking an obsession with workout accuracy to a whole new level.

And no, 10 miles is not a long run.

fUrCeOsNhN wrote: You measured a 1 mile strip of road every 100m? That is taking an obsession with workout accuracy to a whole new level.

Like hell it is. I've got 1400m of a nearby asphalt bike path marked out in 100m increments. Nearest track is 5 miles away. I can either walk one block for my workout, or drive 20 minutes. Which would you do?

I'm not sure I really understand the purpose of the OP's workout, but I can imagine it would have been pretty hard toward the end.

naferp wrote:

NO, I DONT NEED ANY1 TO TELL ME IM AWESOME, IM JUST INTERESTED HEARING FROM EXPERIENCED COACHES ON WHAT THIS WRKOUTS PROS AND CONS R!!!! IM NOT WORRIED ABOUT U LITTLE PEA ONS AND YOUR LITTLE SMALLBERRIES HATRED FOR SOME1 WHO IS ALWAYS LOOKING TO BETTER THEIR RUNNING ABILITIES... U SEEM TO KNOW IT ALL, SO TELL ME MR. KNOW IT ALL,WHAT MAKES U A BETTER PERSON THAN ME? IF U DONT LIKE MY POST OR MY BUMP. THEN DONT POST TO IT, YOUR WASTEING YOUR TIME AND MINE, CAUSE I DONT CARE WHAT U HAVE TO SAY!!!

Wow. What a puss you are! Now it is clear that you just want people to marvel at your ill conceived "workout". Yeah, I busted on you for bumping your lame thread. But, it's letsrun. If you are so thin skinned, then go post on Runner's World.

And I did critique your workout. 1. 10 miles is not a long run; and 2. the pace is too hard for the total distance of the intervals. But, obviously, you aren't interested in any criticism. You just want everyone to marvel at you for training like an idiot. If your legs are killing you after a workout, the only thing you have accomplished is blowing your next workout because it is going to take you too long to recover from over exerting yourself. Or you can just keep on hammering it until you get hurt. Given that you do your speed work on the road, I would vote for a stress fracture. Good job!

NOW I LIKE THIS POST!!!! This is what i wanted, was i to fast, yes considered im just coming back from months of a lay off, then this would be a long run for me, in the previous thread u wrote that u would run 1200 meters at a 10k pace and work down getting faster, i did that in the week before.. this past workout i just felt great and ran how i felt. a little fast but when i went to slow down it felt really easy, so i picked it up!! i dont have a public track nearby so i have to do my runs and workouts on the road. i got kicked off the hs track, they said its not open to the public..if u want to call me a puss than go ahead, if it makes u feel better to belittle people, there is obvious some insecurity issues in your life!!! i dont want people to marvel at my "ill conceived" workout, i want to learn on how i can train better to get better results!! Is there something wrong with that!! I just asked for some help!! i cant post on RUNNERS WORLD, i dont get the laughs i get here on letsrun!!! What r u training for? What r your pr's, r u qualified to give any kind of coaching advice!! Just curious as to how u got informed on training!!! Lets be serious, im just looking for some help!!

You need help, alright.

Jebus, something is wrong with you.

First off what you did was not a long run, it was an interval workout. Second, if you are already doing interval sessions, why did you do another? Third... the intervals you did border on lunacy... 100 working to 1200 at 5k pace????????

Now that I think about it... I am calling shenanigans.

Everyone get your brooms!!!

doo doo

if the total miles put in is the longest of the week, does that not make it a long run?

naferp wrote:

doo doo

if the total miles put in is the longest of the week, does that not make it a long run?

No.

why not say u go for a long run in the middle of your long run u do 5x 5 minutes on with 5 min off and then u finish your long run woulnt that turn your long run into an interval session!!! as per DOO DOO everything u ran bEfore your first 5 min would be warm up and everything after your last 5 min would be a cool down.. Whats the difference?

The short answer is that a long run (depending on goal race distance) needs to be 16-22 mi or 1:30-2:45, depending on your pace. You need to have fresh legs to get the benefit of an interval workout and to avoid injury.

Training for a marathon, it is a good idea to mix in marathon paced miles on a long run. But, doing hard speed work, especially faster than 5k pace, while doing the mileage of a long run is self-defeating. Whether you call it a long run or an interval session is immaterial.

And what is with the sloppy typing? Are you on a frickin' I-phone or what? (Spelling and grammar are fair game on letsrun).

rushing through the post, didnt realize i was in english class.. my goal race distance is the mile-5k...im not racing or training for a marathon....so training for the mile i need to do a long run of 16 miles? so that wrkout i did, basically your saying did nothing for me... i dont have an injury from doing it, it must have served some purpose!!!

Mile to 5k, long run should be 1:30 to 2:00; 16-20. Sure, you are probably young (english class), have rubber legs and will bounce back from that workout. If you give yourself enough time to recover, you'll be fine. But, if you had done a more reasonable workout, you wouldn't need as much time to recover and would be able to run better the rest of the week.

You really need to read some of the training bibles (Lydiard, Daniels, Canova, etc.) and get an idea of how to put together a training program. There is so much more to it than beating the crap out of yourself during speed work. If someone else can find it (I can't), there is a great article by wejo about how he regrets overtraining in college and how the key to running well is running relaxed. This means getting the straining out of your training.

sorry im 34 have a family and have not been to english class since 1993! ive read daniels, his v dot charts dont match up... stuff is so slow.. lydiards your looking for 1 peak a year.... im getting old i cant spend 6 months on 60 90 60 90 60 60 120......