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3070 Views 3 Replies Latest reply: May 15, 2012 6:48 PM by Joseph Tree
WMKH Rookie 3 posts since
Jun 15, 2010
Currently Being Moderated

May 7, 2012 8:06 AM

Long runs in training

Went to a PT's personal seminar on barefoot running...most of the info I heard before and agreed with- (it's nice to feel confirmation about some of the same info I already use).  The biggest training tip for general running besides posture (chi running style) which incorporates foot strike and cadence- he listed the general don't increase mileage more than 10% per week AND  (this was the new to me part) your LSD run should not be more than 40% of your weekly mileage.  ALL the reading I do of articles and posts on sites like here and over 2 years I had not come across that yet.  PLUS the couple of different training programs I have used do not follow that standard.  Just looking for more support/ this really obvious and I somehow missed it or is it not that common of a recommendation?  Any feedback, comments, etc are greatly appreciated.

  • lenzlaw Community Moderator 10,539 posts since
    Jan 18, 2008
    Currently Being Moderated
    1. May 7, 2012 6:00 PM (in response to WMKH)
    Long runs in training

    The number I've always heard is 50%, but the idea is the same.  I've seen this in a number of articles and books and in the notes for a lot of training plans.




  • ron6788 Pro 85 posts since
    Oct 2, 2010
    Currently Being Moderated
    2. May 15, 2012 5:03 PM (in response to WMKH)
    Long runs in training

    I've read this as well in a few places.  I'm not sure what it's based on.  It's likely the PT you went to see was just repeating what he'd heard.  I suppose the theory is that any more than that distance may strain you and result in injury.  I've never paid it much mind and I run long based on my previous longs.  Not to mention- how I feel, the weather, what, if anything, I'm training for, how much time I have, ease of the course, etc.

    If the mileage in this theory is calculated as follows, then, yes, I do loosely adhere to the advice:  during the week, run a total of 30 miles; on the weekend, do a long run of 30 miles.  Thus, running a long of 30 would be 50% of a total weekly mileage of 60 (30+30).  OTOH, if one is supposed to do a long run of 50% of only the weekly 30, this would be just 15 miles.  Big difference!

    Education 5k ..........................................................:.25:39

    Mayapple trail 21 mi .................................................4:10

  • Joseph Tree Legend 378 posts since
    Oct 22, 2010
    Currently Being Moderated
    3. May 15, 2012 6:48 PM (in response to WMKH)
    Long runs in training

    I agree with Ron, that there are lots of variables in the very broad generalization.  Running as much as he does, one would do fine to trust one's gut.  If you're a newbie or even just reltively new as a runner and racer, especially as a BF style runner, you would do very well to be more conservative rather than less. n Folks with a solid aerobic base and well seasoned bodies, can pop off a race that breaks the rules without damage.  e.g. Barefoot Ted trains at 25 to 30 miles a week, and runs ultras now and then and has fun doing them.  I'd do myself permanent injury if I tried such a thing.

    Barefoot / Minimalist Runner

    ...not maintaining this these days..

    07/29/2012 Marsh Creek Raptor Run 10 Mile Trail Race

    07/15/2012 Quadzilla 15K Trail Run, Trexlertown, PA 1:37 (2011, 1:49)

    04/29/2012 Lehigh Valley / St. Luke's HM, 1:43:15 (2011, 1:54:20 )

    03/19/2012 Kutztown Fool's Run 10 Miler, 1:18:15 (2011, 1:30:20)

    02/26/2012 Ugly Mudder 7.2 Mile Trail Run, Reading, PA 1:20

    11/27/2011 Dirty Bird 15K Trail Run, Birdsboro, PA 1:40

    10/08/2011 Lehigh Gap Nature Center 10K Trail Run (6.38 miles), 59:20 (10/07/2012)

    Started running (again) May 5, 2010

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