How slow should the LSR be?

Mulberry

I'm trying to get the most from my training (it's hard to get out more than 3 or max 4 times a week) so I want to make sure I'm doing it right.

On my LSR at the weekend, is it really better to bump up the miles than to bump up the pace (even a little)?

My pace for these runs is around 9.45 (over say 7-9 miles). Should I keep this slow, very comfortable pace and continue to try to increase the miles, or should I be trying to get my pace down to around 9.30 or so? Which is the better use of my effort?

BTW, I do another 5 miles on a Monday, plus 2 nights training at the club.

I'm doing the Race Series in the Park this summer and might just try for my first marathon, depending on how the knees hold up! Thanks in advance for any help.

happygoose

The McMillan Calculator is quite useful for calculating what target pace LSR's or any other run should be taking into account your current fitness and your goals.

http://www.mcmillanrunning.com/index.php/calcUsage/calculate

Clearlier

Increasing distance or speed will give you a stimulus but in different ways. If you're set on doing a marathon (doesn't sound like you are) then I'd get your long run up to 2 hrs before increasing the speed. If on the other hand you're happy enough to wait (sensible IMO) then I'd start increasing the pace of your long run when you get to 90 mins which I think you're nearly at already.

N.B. You don't have to do your long run at the same pace. You can do the first half easy, second half a bit harder. You'd probably be good for 30 - 45 seconds a mile faster on the second half but I'd really need to see the rest of your training to be sure.

BeepBeep67

A nice rule of thumb is to double your 10k time and run to that for a 10 mile run.
Example you run 10k in 50mins (8:03 per mile), then you run 10 mile in 1hr40 (10:00 pace) - approx 25% slower.
As you progress your LSR can become more than an LSR with faster sections added. But if you are only starting increasing the mileage at an easy pace will have greater long term benefit.

Mulberry

happygoose wrote: »

The McMillan Calculator is quite useful for calculating what target pace LSR's or any other run should be taking into account your current fitness and your goals.

http://www.mcmillanrunning.com/index.php/calcUsage/calculate

I like it! Thanks HappyGoose.

Mulberry

Clearlier wrote: »

Increasing distance or speed will give you a stimulus but in different ways. If you're set on doing a marathon (doesn't sound like you are) then I'd get your long run up to 2 hrs before increasing the speed. If on the other hand you're happy enough to wait (sensible IMO) then I'd start increasing the pace of your long run when you get to 90 mins which I think you're nearly at already.

N.B. You don't have to do your long run at the same pace. You can do the first half easy, second half a bit harder. You'd probably be good for 30 - 45 seconds a mile faster on the second half but I'd really need to see the rest of your training to be sure.

I actually never thought of varying the pace (doh!). I will build to 90 mins and then start doing this.

I am actually keen on the marathon, but a bit scared by it! Most training programmes run for 16 weeks, so I'll make a decision then.

Mulberry

BeepBeep67 wrote: »

A nice rule of thumb is to double your 10k time and run to that for a 10 mile run.
Example you run 10k in 50mins (8:03 per mile), then you run 10 mile in 1hr40 (10:00 pace) - approx 25% slower.
As you progress your LSR can become more than an LSR with faster sections added. But if you are only starting increasing the mileage at an easy pace will have greater long term benefit.

I've actually been running for over 2 years Beepbeep! I'm slow but I'm getting there

I'll add in the faster sections once I've hit 10 miles at around 1 hour forty. (That'll get me home quicker)

Thanks for all the advice

Clearlier

Mulberry wrote: »

I actually never thought of varying the pace (doh!). I will build to 90 mins and then start doing this.

I am actually keen on the marathon, but a bit scared by it! Most training programmes run for 16 weeks, so I'll make a decision then.

It's just a long race - nothing too mystical about it. You'd complete a marathon if you start training for it (injuries allowing etc.) but you'd manage it better when you're running a bit more before you start training for it. It all depends on what your goals are. Do you want to finish a marathon or do you want to run a good one?

Mulberry

I want to run a good one, which for me means under 4.5 hours I think. Closer to the time I'll work out exactly what pace I should expect. I ran my first race of the year last weekend - 10K in 49 even, and that was after plenty of training over the previous 2-3 months.

What's worrying me slightly about the marathon is my niggly knee letting me down (must get more physio), and about the pressure of getting out 4-5 times a week with young kids at home. but - I have lots of support so I'm pretty sure I'll do it!

Younganne

Mulberry, come over to the Dublin Marathon Novice thread...lots of first time marathon runners there see here

Mulberry

Younganne wrote: »

Mulberry, come over to the Dublin Marathon Novice thread...lots of first time marathon runners there see here

I'm there YoungAnne! Brilliant.