Running and distances

[Naicecuppatea]

I have been running approx. 4 miles 3 times a week for several months. Just under 4 miles is a good distance for me as I generally only seem to have a half hour slot to run in.

I would like to build this distance up for a longer run on the weekend but I am not sure how to pace myself as after my 4 miles I am pretty pooped, especially in the current heat (my pace is 8.4 min/mi). I would really like to hear from those who run longer distances how you build up to it with a comfortable pace.

Thanks!

[Happyyellowcar]

I'm training for an event in August and have been doing longer runs and I would say your current pace is just a bit too fast for a longer run if you are feeling tired after 4 miles. I have a heart rate monitor with a running watch (not suggesting you have to get one too!) and I have been told that my long runs (up to 11miles yesterday) have to be heart rate zone 2-3 which is actually really slow! It must be 9.5-10 minute miles and you don't even feel out of breath and can carry on a conversation. So try to keep to a much slower pace where you are not out of breath to go longer. X

[Naicecuppatea]

That is SO helpful, thank you Happy. I am going to aim for 5 miles to begin with, so perhaps a pace of 9-9.5 min/miles will be ok. I would love to have a HR monitor with my watch but will have to wait for now! So you run for 1.5 hours or so on average? That is impressive!

[BlueChampagne]

I built up to HM by increasing mileage by 10% on one run every week. Don't worry about the time to start with, just do the distance, even if you have to lamp post the additional distance. Speed can come later as you get used to the distance.

[Happyyellowcar]

Well it took me a whopping 1hr45 yesterday to get round 11miles at a slow pace. I find these longer runs really tedious compared to hill sprints or interval runs so I have to resort to listening to music or I would die of boredom half way round. Apparently they are the most important runs, however. I'm training for total warrior but am doing 2 days back to back - 6miles then 10 miles next day plus lots of muddy obstacles so running is only half the problem! Let us know how you get on!

[Doyouthinktheysaurus]

Just slow down and do a longer run, extending the distance a bit each week but definitely at an easier pace.

I read somewhere it's your long run it should be your legs that are tired at the end rather than your respiratory system, so not out of breath etc. something like that anyway.....

I run long distances, 13 miles once a week and another run of 10 miles mid week. I am a slow runner anyway but I probably do those runs up to a minute and a half slower than my 10k pace. I sometimes go off road in the hills or on the flat but aim to keep the pace relatively easy so it varies depending on the terrain.

[AggressiveBunting]

I read somewhere it's your long run it should be your legs that are tired at the end rather than your respiratory system, so not out of breath etc

This- cardio stress on long runs should be pretty minimal , unless there are some massive hills in it when you might get temporarily out of breath.

I go for a 5 miler on a Monday night where I'm basically blowing all the way round, but my longer runs of 16-30k depending on season/time I'd just be bobbing along really.

[Naicecuppatea]

Thank you all. If there is not so much cardio stress on long runs, are they still as good as shorter faster runs for improving fitness? Or is it more stamina?

[AggressiveBunting]

It depends how you define fitness. Long runs improve endurance and efficiency. Shorter, faster runs or hill training improve cardio fitness. Ideally you'd do both.

[pootlebug]

That's the reason you need both - long runs improve your endurance and shorter faster runs improve your speed. Both will work your cardiovascular system but shorter faster ones work it more. Hence one long run a week plus other shorter (faster and interval based) runs.

[Saz12]

If you find long, slow runs dull, then have you thought about finding new routes? Find somewhere new to explore (you can always walk up big hills if you miscalculate!).

[shakemysilliesout]

I do a weekly tempo run for anerobic fitness at 8 min mile, for 4/5 miles. And then a few plodding 5 miles in the week and a long run. Sometimes a hill sprint day too. My plod is 9.5 min mile. They are completely different experiences/ work outs.