How Fast Should You Run Your Long Runs? | Long Run Pacing Explained

[@leegrantham]

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[@jamesmarr349]

Lee, I really appreciate your enthusiasm and the content of your videos. Your content increases options which didn't exist 40 years ago. I haven't run seriously since I was 23 and I took it up again in the middle of last year at the age of 61. I've lost about 7kgs in the process. Furthermore, I experienced many injuries until I bought a Garmin, which slowed my training pace right down. It's painfully slow when compared to my efforts of the distant past, but I realise that those times achieved are now just a pipe dream. I've just had to readjust my targets to a realistic level and settle for a goal of 22 minutes for 5k. I'm currently sitting at 25:30 according to my Garmin (PB half marathon 2:12:01 and 8K 26:05). I've got a long way to go. Thanks again for your videos, they really inspire me.

[@leegrantham]

It's inspiring to hear that you've got back into it, and taking it seriously. Thanks for your kind comments, we do have a lot more available now. The data alone that your Garmin will give you, together with the right heart rate strap is incredible. All the best with your running, and if you need any help, just shout up here. 🤝

[@jamesmcdonough7025]

I did my 1st ever long run with tempo in the middle yesterday, all from your videos, so yesterday i did 17km with the middle 2kms at 20seconds per km slower than my 5km race pace, i was anxious about it but they were the most enjoyable kms. It was tough the last 2km was hard. The aim for my long run is 3 weeks is 20km with the middle 5km at 1min 40 slower than my 5k race pace. Honestly, if i can pull that off, il be so happy, i can already do way more than i thought possible, or more than i even ever thought i wanted too. Until i discovered your content i was recently into running but didnt have interest in going over 8-9miles. Now i really want to implement your ideas and fly!

[@leegrantham]

Superb to hear you're getting the benefits, and enjoying it, but even better to hear that it's opened doors for you, as to where you think you can get to. Anything you need, just let me know James. 👌

[@ryanmiskin8925]

I have another one for you, which I like because it keeps me engaged. 3km warmup, then alternate km’s at MP and 30sec/km slower than MP. I’ll do that for about 12km total and then hold MP for as long as I feel like it without going over 2hrs total time.

[@leegrantham]

Yeah, it's a cracker! Towards the end of your training block, when you're about to taper/freshen the legs up - try 15 mins/30x1min@MP(60 sec float)/15 mins. Flies by because you're so focussed, and will fill you with confidence when you see the float wasn't too far off your MP but felt easy. Thanks for that addition, Ryan.

[@ryanmiskin8925]

@@leegrantham thanks for the suggestion. I really liked the 1min/1min stuff when I was training for a sub-20min 5k. I’d do 40min total with 20 min of it at that goal pace. It allowed me to get used to the turnover required for that speed without having to kill myself by just doing a minute at a time. And it gave me great aerobic benefits as well. It’s amazing how quickly I’d improve the next time around, being able to hold that pace easier and heart rate slightly lower for that effort. It’s all about being consistent, consistency pays off big time.

[@leegrantham]

@@ryanmiskin8925 That's a tough session! Character building!

[@emmarunyeard6832]

I run long runs (ultra training) at easy chatty pace, walk hills etc so a race day replica... But also will pop in a short easy plus a hill specific sprint sesh and either a tempo or interval session.. Always 4 a week.. For an ultra I will add in a back to back pre taper.... I set garmin to pace so I know it will beep at me if I go under or over ... Your vlog is really good content and well explained.. Thankyou 🎉

[@leegrantham]

Thanks, Emma! What are you training for now? 🙏

[@emmarunyeard6832]

@@leegrantham toying with maybe the maverick in October ( and doing a whole heap of happy half's) but race to the stones is on next year's list... I am not a road marathon lover... I get fed up at 18 miles.. Crowds and cheering etc not my thing but a nice trail.. Yes.

[@Kris0931]

Definitely going to try the progressive & tempo routines. Only got back into running this year, generally I've been doing long easy zone 2 / lower zone 3 runs (based off garmin forerunner HR which I don't entirely trust, need to invest in a chest strap) but I do find that even though I enjoy running and theres plenty of benefits to zone 2 it does get boring

[@austinhall7235]

I ran an 18:50 5k a few weeks ago. Im surrently running 40mpw with a down week to 32 miles every 3rd week. I normaly get 3 runs a week in zone 2 and 2 runs in zone 4. I really want to try for a sub 3 hour marathon. How do I get there? On 10 mile runs I maintain an average heart rate of 165-68 and get done in an hour and 12 munites right now, or 7:12 per mile. I think speed isnt the problem because when I go to the track ive been able to do 8x400m in 1:10 to 1:15. Other PRs are 800m 2:00 4:55- mile 10:44-2 mile 5k-18:10 10k-38:33 Half marathon(25k race split) 1:30:00 25k-1:49:12

[@MichaelH1232]

Increase milage to 60 🤠

[@cliffbeale6371]

Thanks Lee, I love your vids. To the point and full of an eagerness that’s infectious 👌 My question is about tactics for building out my training. Should I try first to improve my (eg) 5k time, then build my endurance OR increase my endurance then my pace? I’m thinking about how to improve a HM PB of (ahem) 1:50 from lat year after being dogged with illness and losing some fitness (now finally regained a bit). I’ve used the VDOT calculator for pacing/HR zones which seems spot on.

[@leegrantham]

Hi Cliff, thank you, I really appreciate that! It's a good question and I'll answer it in a video also. You can do both at once, 10k will be a better indicator of your potential at half marathon, very similar energy systems - it's just a case of upping your speed endurance. And in turn, a faster 5km will help you run a faster 10k. Starting with 5k and working up will help you at every distance, the more raw speed you have, the easier it will be for you to hold target race pace. Add to that an easy long run, and you'll eventually feel stronger in your speed work/and be able to do more volume at target race pace or faster. Let me know if you have any questions, but I'll try to get a full answer out on video this weekend. Cheers, Lee

[@leegrantham]

Hi Cliff, here you go. If you have any more questions let me know. Thanks for the inspiration. kzbin.info/www/bejne/bnfIiWmmp6eVmsUsi=401AjK5NKmm41oYX

[@cliffbeale6371]

@@leegrantham Wow, thanks fella! That’s exactly what I’ve been puzzling over! Legend! 🙌

[@TheMassif]

How would you structure a long run (~10/13 miles) as part of a 5k training block? I usually race 10K and HM, but I’m currently preparing a few 5Ks: I don’t want to lose my endurance I enjoy my long runs anyway. Is there any point in adding 5K specific pace during a long run? Thanks!

[@leegrantham]

Thanks for a great question! You can only work hard every 3-4 days, hence the typical training week I talk about is Wed - Intervals, Sun - Long Run. But you'll get a lot of benefits from running 10-13miles, with eg. 10x2 minutes at 5-10k pace during with 60 seconds float recovery. 20 mins overall hard work, within a long run.

[@TheMassif]

@@leegrantham Thanks for your reply. That type of fartlek during the long run seems a very good idea: add some speed on tired legs and also keep the things interesting. On a side note: you seem to like a very polarised approach, 2 hard days per week (1 speed workout, 1 long run) and it clearly worked for you given your great times, but I’d like to know your opinion on near threshold or tempo sessions. I quite enjoy them, tiring but not exhausting, and they help me to maintain a better running form (I find slow runs to hard on the body, probably because of my mechanics). A couple of ideas for your next videos!

[@Qenny_p]

So wich one of these 3 types should be done at what time a the training block? Do you pick one by feel or is there a strategie?

[@leegrantham]

There's no right answer, and it depends on your start point. If you're already running regular long runs, and can comfortably go out and run for 90 mins or 2 hours, then try progressive or tempo long run - start small, increase the pace relative to goal race pace. I've always preferred to tempo long runs, either with a section at marathon pace or intervals within a long run.

[@williammccumbers5897]

If we do back to back long runs on Saturday and Sunday which day would you recommend doing the faster paced long run?

[@leegrantham]

Hi William, I need a bit more background. What are you training for? What distance would the two long runs be? Main question, why back to back long runs? Thanks, Lee

[@ryanmiskin8925]

For me, when I would do something similar, is I’d have my purposeful long run with pacing in mind on Saturday, then an easy paced slightly shorter long run on Sunday. I’d take that Friday off so I’d be fresh for the harder long run, and take that Monday off as well after the easy long run just to get some good recuperation that my body needed. Yours may be different.

[@ahmadkemalmaulana494]

This guy deserves more subs bruh, go and sub him!

[@leegrantham]

You're kind, Ahmad!

[@jt.8144]

Remember kids. Everyone's Fitness Levels are Different. Copy and Pasting "youtube" advice will lead you to injury and frustration .. and a Guarantee Not Wanting to Run anymore. Do what is comfortable for starts. and add and "maintain" that Tempo. till you get comfortable. Ok with it. Then Rinse and Repeat. By the time you know it You're doing 20 minute 5ks. Just to warm up.

[@Charlie-ww9mv]

That's why he was giving his marathon pace goal as an example, and the viewer is instructed to scale relative to their own pace

[@leegrantham]

It's funny, because most runners are very secretive with their key sessions, as though they've cracked the code or have the magic recipe. If I find out that Eluid Kipchoge is doing 12x1k in 2:30, it doesn't mean I can repeat it and run 2:01. Knowledge is only part of the picture; mindset, consistency, and discipline - are what make the difference.

[@leegrantham]

@@Charlie-ww9mv Thanks Charlie.

[@frankMIALL]

You are human, like every video. I'm thinking 10 k is a long run lol But I'm getting there. The different types of run are very helpful

[@leegrantham]

Hey Frank! It is a long way at first, and gradually when you think it's feeling shorter, you just go faster! Thanks for watching through to the end. :)

[@adyholt3080]

What’s the longest run that you’ll do in training for a marathon?

[@leegrantham]

I'll run the full distance or further, up to 50k for a marathon. I've always wanted to be solid in the final quarter, but I've mainly focused on longer races whilst training for marathons.

[@Naxx1987]

At which point you would suggest a lab test for lactate threshold in terms of preparation for a marathon? 16 weeks before the marathon? Or way earlier? I want to run a marathon again, but had a significant break of running. Now I'm in for about a month again in running with a goal in mind, that next year i want to ran a marathon. Thx. Your vids are very informative and great✌️

[@sudhakaransrinivasan3656]

Love your hair.. Whats the colour ?

[@welcometomathy]

How you have 400 videos but only 1.8 followers?

[@ryanmiskin8925]

Right? His videos are great, he’ll get bigger just like Stephen Scullion did with consistent quality videos.

[@leegrantham]

There was a long time where I had more videos than followers. It's like starting running for the first time. :)