Long Slow Runs Made Me The Best Runner I've Ever Been
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Adding long slow runs to your training will help with all types of running. It will improve your health and performance for any distance and is a staple session that you should be running. In this video, we take a deeper look at some of the benefits of the long slow run.
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The optimal pace for a long easy run depends on the expected physiological benefits. A 50 to 55% 5K pace is easy enough no matter your fitness level, but research clearly shows that it still provides near-optimal physiological benefits. While there is no scientific research on the optimal pace for burning lots of carbs that can generate enough energy for long runs, my experience and research on elite runner training suggest that the optimal pace is around 65-75% 5k Rhythm.
Another key component of long-distance training is to slow down and get through most of your long miles with ease. The key to perfecting a marathon runner is training variety and using training days for different activities. Marathon runners will want to increase the length of their long runs as race day approaches (since they are highly event-specific), while 5k runners should gradually reduce their long runs to expend more energy on shorter repetitions to increase speed. race.
Some runners are understandably nervous about taking a slow, steady approach to a long run, as it means race day will be the first time they actually run a long race at race pace. Once you know what pace you should be running slow long distances, it's important to understand how often they happen. Runners should consider their target pace, heart rate, fitness level, long-run speed and more when planning long slow runs. Other runners set a faster target pace than they hope to run during the marathon, thinking it will give them a buffer in case they slow down in the last few miles.
For the remaining miles, you'll still need to be slower than normal or slower than your normal long-distance running pace, which will again be about 45 seconds, or 3 minutes slower than your target race pace. In particular, long runs should be a minute slower than your marathon pace, or 90-120 seconds per mile slower than your current 10k pace. Piet Pfitzinger recommends that runners run long distances 20% to 33% slower than their current 10k pace, or 10% to 20% slower than their marathon pace. Pfitzinger believes that progressive long-distance races done at speeds close to marathon pace (for marathon runners) or lactate threshold pace (for sprinters) provide an opportunity to prepare for the challenge of the race. pressure.
Even if you can run 30-60 seconds per mile slower, you'll still benefit from getting closer to your standing time goal than if you were doing your longest marathon paced runs. You can't get out as fast as a 10k, but at the same time, the slower pace at which you approach a marathon won't work either. After a 20 mile marathon, it will take at least a week to recover, especially for less experienced runners. Of course, you will need to do a few (shorter) training runs at race pace or faster to prepare for a faster afternoon run, but increasing your standing time for longer distances will help build up your endurance.
If you want to increase your speed and run fast during those long runs, you will prevent your body from building type 1 muscle fibres and end up compromising your marathon potential. Exceeding 75% of your 5k pace will only aggravate your fatigue and hinder your recovery. This puts too much strain on the body of most long-distance runners during an already hectic training schedule and can lead to marathon burnout.
For example, including a short, easy jog (less than 45 minutes) is good for recovery, helps remove waste from tired muscles and builds strength. For beginners, long-distance jogging can greatly improve their aerobic endurance and help them reach new distance goals.
The new argument is that speed and endurance can be achieved without spending early morning weekends on long, slow miles. Many runners disagree or are confused by the advice that long runs should generally be done at a slow, conversational pace. In this post, I will delve into the details and arguments behind this.
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