The Long Run Is Not LSD! How to Vary Your Long Runs 

Haha, I like that analogy!

How’s it going?

@@jordansnyder8001 same

Long and slow is very good to build endurance. How are you doing now, one year later?

I love it when people notice my plants! :)

Lol I did 10k lol first time this week

Me, too! I listen to podcasts the first half and music for the second half for this very reason!

I usually run like 8-8:30/mile on my easy runs in the flat place where I live. When I went to my grandparents house in the mountains over the summer, where the terrain is very hilly, I would average like 10min+ pace. As long as the effort is there, the pace really doesn't matter and in fact you definitely get better training on the hilly terrain, so keep at it my friend!

😆

Negative splits baby!

Those 3-4 mile runs will feel so easy after consistently running long!

LSD ? WHAT THAT MENA

@@Runner-Boy "long slow distance"

Hell yeah

You're are right. Fartlek is - originally at least - running at various paces, without using any watch or stopwatch, focused on your running sensations and will to accelerate, slow down, focus ok speed, strength or recovery. It is originally intended as a form of group training. It was an intuitive approach, which also makes it non-scientific. It has since evolved to different forms, mostly based of proven methodologies. The modern definition of fartlek has evolved, as described in this video.

I did my first fartlek of my first full marathon training block last week and I used the chorus of whatever song I was listening to as my cue to pick up the pace. Dropped back into a slower pace for the verses. It was fun, but I probably ran too fast and in too hilly of an area, so I was huffing and puffing (comparatively, at least) for the final third.

10 miles is still a long run though. And 20 is overkill for all but elite runners training for 15k and up.

Ten miles is doable for most marathon trainers .I used this for 100 mile training .maybe not enough but saved my legs for 50 mile running. 100 milewhole other animal..point is I got faster. With 20mileruns actualy get slower .

No

You might as well ruck with weight. You're just wasting time doing that imo

Running will make you a better hiker, and hiking will make you a better hiker, but hiking will not make you a better runner.

yes , as HR is estimating effort (in this case pace) but would try to keep in lower section of next zone and pace accordingly , drift is a concept related to non pace factors like hydration , heat and endurance capacity.

At least 6 hills ( minimum 300 m elevation each one ).

Yourre body could potentially be overworked making those easy runs harder. Jumping into 40 mile weeks wasnt a great idea since that puts a lot of strain on a body that isnt used to it. You could potentially be losing some fitness or maybe you are just going faster then your body can handle at the moment. Going slow is ok and most of your runs should be slow. If I were you I would start somewhere with where you are at 15-20 miles of mostly easy running, then each week I would aim for going anywhere from 1-5 miles further then the last week but listen to your body when doing this. Only increase if you truly feel like you can. Make sure you throw in a long run each week and maybe even a tempo run or just normal fartlek once a week. By the time you get back up to around 40 miles running those slow easy mileage runs should feel easy again.

I agree with everything Wiggins said, something that I would like to add is that it could also be the terrain. Personally, during track, I ran most of my runs on a relatively flat stretch of dirt road. When that ended I started running in a different area that has a lot more elevation change. My millage didn't change at all but the difficulty of the runs did. The weather can also affect your running, during my track season the weather was around 60 - high 70 degrees, but now it is closer to constant high 80's with a lot of humidity. This can greatly increase the difficulty of the run. Personally, I find that drinking lots of water can help keep me running at my best during this heat. just make sure you don't drink too close to your run periods. I don't know if this will help, just throwing out some things that help me as well as some possible explanations for the growth in difficulty of runs.

From my experience I would throw a tempo into your second longest run of the week and keep the long run separate but I've never personally tried it on my long runs.

Great training, but don't do it every week, but in separate days ( with at least one easy day between them)

You have enough fat on your body to last for hundreds of miles. You're ok!

@@StrengthRunning thanks but I've read a book named special forces mammoth training in which it is written that soldier need more fat so they can use it as a fuel and if we don't eat higher amount of calories our body will break muscle please read that book it is available for free on pdf drive website

@@sunita8917 You're conflating too many things to be taken seriously.

But everyone knows that lower pulse runs builds aerobic system better… so why would u turn long runs into tempo, hill or fartlek runs for? I think u focus way too much on speed, workouts (instead of just running comfortably) and competition and maybe u need to stop motivating people by your speed ideas? And then call that more quality runs. So a steady easy run is not quality then? Build aerobic system, running economy, make u loose fat? I would never run hard on my 2 hour trail runs - done like that u burn glycose not fat so it depletes u completly - done like that u can hardly work on mondays - for what? For speed u say. Ok. Doing long as hill or fartlek i will probably tear up my tendon again or risk new injuries at much higher percentage then an easy run. Besides u obsession with speed is your own - u had a bad racing career or? (I have never raced although i was signed up for trail marathon last year) Sorry, really bad advice especially since most races r cancelled anyway. Maybe its time to think why r doing things - especially doing so much hard, injuryprone workouts for gaining seconds/km. The way forward hopefully is probably ultra/trail running - at least their communities seem to 1.appreciate nature 2. Train in a more substainable way 3. Develop selfunderstanding 4 race in a way whereby u achievments r more personal and not easily measured as in road marathons 5. View trail running as a goal in itself, for enjoyment - not just doing hard structured training to gain more speed. For my long run tomorrow i might take my walking sticks for 2 hours and only run downhill - omg, what will i do? I will loose 1minut/km, so bad! so bad advice then. At least for me. Unsubbed.

@@StrengthRunning Ooh burn!