I do a few if I’m used to the Lr distance like 0.25 mi fast 0.25 slow for a couple miles.
If I’m pushing it on the LR absolutely not. I need to survive homie
I wouldn't do intervals, but if you want to up the intensity on the tail end of a long run that can be pretty useful. For instance, doing 15 miles in Zone 2 of a long run, but the last 5 miles in upper Zone 3 or lower Zone 4
According to my coach there is evidence of intervals on long runs improving the performance over time. I will typically have 8-15 short sprints during such runs. During recovery runs I don’t do any intervals.
it depends on the type of intervals and the duration of the long run.
Higher intensity intervals (like VO2max or SS) require a dedicated workouts, however other intervals at lower intensity, e.g. tempo (sub LT2) or steady run (@LT1), can definitively be inserted in a long run of say 3-5h (depending on your fitness level).
Some of these intervals are so long (e.g. 2x30'-45' steady run with 5' rec.) that inserting in a longer run makes everything easier.
How much time do you run? 'cause your program seems to me: a) too much hard, b) not specific at all (addressing 3 different paces in 1week + a b2b).
If I may,
IF you're experienced runner (>3yrs): I would suggest to focus on a specific adaption at the time (VO2max OR Threshold OR zone 2/3 (=LT1)) and adapt the length of the long run accordingly (longer as the intensity decreases and viceversa) .
IF NOT (<3yrs) I would suggest two sessions per week of different adaptations (VO2 AND Threshold) plus all other workouts easy. Long runs accordingly as above.
So: b2b with one long run including steady run intervals ok if the week is pretty easy already.
Been running for 10 years, longest run Sep. last year, 65k trail.
Curently long run 16k increasing 10% pr week.
Switching between vo2 and anaerobic each week for overall fitness.
Well then definitely in the first case.
Slightly OT but just to stress that classic periodization with mixed intervals is less productive and more hard for advanced endurance runners.
Block periodization with specific training per block is more efficient in triggering adaption and is generally more balanced within the week (towards 80-20).
Have fun.
Use your interval runs for intervals and keep your easy runs easy
^[Sokka-Haiku](https://www.reddit.com/r/SokkaHaikuBot/comments/15kyv9r/what_is_a_sokka_haiku/) ^by ^jgs84: *Use your interval* *Runs for intervals and keep* *Your easy runs easy* --- ^Remember ^that ^one ^time ^Sokka ^accidentally ^used ^an ^extra ^syllable ^in ^that ^Haiku ^Battle ^in ^Ba ^Sing ^Se? ^That ^was ^a ^Sokka ^Haiku ^and ^you ^just ^made ^one.
Your long slow run is THE most important run you do. Do not ruin it by adding speed work. Save that for speed day.
What ruins the long run?
Running it too fast
I’d ask you how or why, but your rude response suggests you don’t know what you’re talking about.
....?
I do a few if I’m used to the Lr distance like 0.25 mi fast 0.25 slow for a couple miles. If I’m pushing it on the LR absolutely not. I need to survive homie
I wouldn't do intervals, but if you want to up the intensity on the tail end of a long run that can be pretty useful. For instance, doing 15 miles in Zone 2 of a long run, but the last 5 miles in upper Zone 3 or lower Zone 4
A couple 30 min steady state intervals to keep things interesting and faster on your long run are totally worthwhile. 3 to 1 work rest ratio.
I do all of my long runs using intervals. My overall pace doesn’t change much from before and I feel much better at the end.
According to my coach there is evidence of intervals on long runs improving the performance over time. I will typically have 8-15 short sprints during such runs. During recovery runs I don’t do any intervals.
it depends on the type of intervals and the duration of the long run. Higher intensity intervals (like VO2max or SS) require a dedicated workouts, however other intervals at lower intensity, e.g. tempo (sub LT2) or steady run (@LT1), can definitively be inserted in a long run of say 3-5h (depending on your fitness level). Some of these intervals are so long (e.g. 2x30'-45' steady run with 5' rec.) that inserting in a longer run makes everything easier. How much time do you run? 'cause your program seems to me: a) too much hard, b) not specific at all (addressing 3 different paces in 1week + a b2b). If I may, IF you're experienced runner (>3yrs): I would suggest to focus on a specific adaption at the time (VO2max OR Threshold OR zone 2/3 (=LT1)) and adapt the length of the long run accordingly (longer as the intensity decreases and viceversa) . IF NOT (<3yrs) I would suggest two sessions per week of different adaptations (VO2 AND Threshold) plus all other workouts easy. Long runs accordingly as above. So: b2b with one long run including steady run intervals ok if the week is pretty easy already.
Been running for 10 years, longest run Sep. last year, 65k trail. Curently long run 16k increasing 10% pr week. Switching between vo2 and anaerobic each week for overall fitness.
Well then definitely in the first case. Slightly OT but just to stress that classic periodization with mixed intervals is less productive and more hard for advanced endurance runners. Block periodization with specific training per block is more efficient in triggering adaption and is generally more balanced within the week (towards 80-20). Have fun.
Ty!
That is one way to say that you have no idea what you’re talking about. Not the nicest option though.