Longest training run for 10 mile race

In article said:

I am training for a 10 mile race, and I would like to get
recommendations as to how long my LSD runs should be. I've
read that for this distance you don't need to do more than
10 miles. However, I feel more comfortable going longer
(up to about 12) in training.

(I will peak my training at about 30 miles/week running 4
times a week.)

Do whatever you're comfortable with. As long as you do runs
8 miles long or more in training, you should be able to
finish comfortably, with further but diminishing returns as
distance increases.

One thing I find helpful for drawing up programs for runners
who are unable to run the full race distance in training for
whatever reason (either they have low milage, not much
experience, or the race is over 2hrs for them) is to look at
the way marathon training programs are structured -- because
marathon runners also address runners whose training volume
is quite low compared to the race distance. These typically
have a moderately long run every week and a longer run every
second or third week. The weekly long runs should be capped
at about 1/3 weekly milage, the "longer runs" could be as
long as half weekly milage.

As a starting point, I'd say no more than 2hrs for your
longest run, and no less than 8 miles (a standard you've
already exceeded). Again, I got the 8 mile guideline from
marathon guidelines, which involve long runs of about 80%
race distance. This distance should mean that you take about
the same amount of time to do the training run as you would
to finish the race.

CHeers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

In article <[email hidden]>,

Pat Mahoney said:

I am training for a 10 mile race, and I would like to get
recommendations as to how long my LSD runs should be. I've
read that for this distance you don't need to do more than
10 miles. However, I feel more comfortable going longer (up
to about 12) in training.

(I will peak my training at about 30 miles/week running 4
times a week.)

Do you have a program you're following that says this is
where to peak, and how to get there?

As numbers, they're fine, but you have to get there from
here (wherever 'here' is for you). A distribution I'd do
for 30 miles in 4 days is something like 10-12 long slow
7-8 intermediate day 5-6 speed day 5-6 easy

I typically prefer 5 days for 30 miles: 15k, 3x10k, and
5k.

Rule of thumb-ishly speaking, some guides (progressively
demanding) are:
* 2/3rds of the distance (6.7 miles) in training
* race duration in training (will depend some on your LSD
pace versus race pace, say:
8.5 miles for a 12 min/mile racer doing LSD at 14
min/mile
9.5 miles for a 6 min/mile racer doing LSD at 8
min/mile)
* race distance in training
* half marathon (for 10 mile race)

The 2/3rds is marginal. You'll likely survive, but it is
unlikely to be a fun day.

Race duration seems to be sufficient for comfortable
racing (for the folks I know from 60-some minutes to 2
hours and a bit).

Race distance or more is probably necessary to squeeze
out the last few percent on your race time -- a later
consideration, rather than one for your first race of
the distance.

--
Robert Grumbine radix.net~bobgOpen ↗ Science faqs and
amateur activities notes and links. Sagredo (Galileo
Galilei) "You present these recondite matters with too much
evidence and ease; this great facility makes them less
appreciated than they would be had they been presented in a
more abstruse manner." Two New Sciences

In article <[email hidden]>,

(Pat Mahoney) said:

I am training for a 10 mile race, and I would like to get
recommendations as to how long my LSD runs should be. I've
read that for this distance you don't need to do more than
10 miles. However, I feel more comfortable going longer
(up to about 12) in training.

(I will peak my training at about 30 miles/week running 4
times a week.) Thank you for any info you can provide.
- Pat Mahoney

it all depends on your goals. do you aim to finish the race,
come hell or high water? do you want to finish comfortably,
without the hell or high water? do you want to do your very
best in this race? do you want to win a medal?

some folks will peak a little UNDER their goal distance, and
will let the adrenalin rush of the race carry them those
extra couple of miles.

others will train up to the race distance, and will at least
know that they can finish this race, with little stress
about that fact when race day arrives.

then there are those, like me, who will in training go at
least a few km's further than the goal distance. you push
the body further than is required, it adapts, and then the
race itself will be a breeze.

and if you are one of the chosen few, and have the gift of
wings on your feet, then i don't know what to recommend....
give up sleep and quit your job so you can just run 24-7?

take your pick 🙂

Cam

"Pat Mahoney" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

I am training for a 10 mile race, and I would like to get
recommendations as to how long my LSD runs should be. I've
read that for this distance you don't need to do more than
10 miles. However, I feel more comfortable going longer
(up to about 12) in training.

(I will peak my training at about 30 miles/week running 4
times a week.) Thank you for any info you can provide.
- Pat Mahoney

Normally I would suggest the longest run to be 13 or so
miles, but with only 30 mpw that would be close to 50% of
your weekly mileage. That is a lot to
me.

12 miles would be close enough to my 13 as to call it a
wash.

Before tackling a 10mile race I would encourage one to
increase total weekly volume before tackling that long
of a race.

In article <[email hidden]>,

(Robert Grumbine) said:

In article
<[email hidden]>, Pat

Mahoney said:

I am training for a 10 mile race, and I would like to get
recommendations as to how long my LSD runs should be.
I've read that for this distance you don't need to do
more than 10 miles. However, I feel more comfortable
going longer (up to about 12) in training.

(I will peak my training at about 30 miles/week running 4
times a week.)

Do you have a program you're following that says this is
where to peak, and how to get there?

As numbers, they're fine, but you have to get there from
here (wherever 'here' is for you). A distribution I'd do
for 30 miles in 4 days is something like 10-12 long slow
7-8 intermediate day 5-6 speed day 5-6 easy

I typically prefer 5 days for 30 miles: 15k, 3x10k,
and 5k.

Rule of thumb-ishly speaking, some guides (progressively
demanding) are:
* 2/3rds of the distance (6.7 miles) in training
* race duration in training (will depend some on your LSD
pace versus race pace, say:
8.5 miles for a 12 min/mile racer doing LSD at 14
min/mile
7.5 miles for a 6 min/mile racer doing LSD at 8
min/mile)
* race distance in training
* half marathon (for 10 mile race)

The 2/3rds is marginal. You'll likely survive, but it is
unlikely to be a fun day.

Race duration seems to be sufficient for comfortable
racing (for the folks I know from 60-some minutes to 2
hours and a bit).

Race distance or more is probably necessary to squeeze
out the last few percent on your race time -- a later
consideration, rather than one for your first race of
the distance.

a good point about race duration.... consider how long you
want to be out there. train further for added strength and
ease come race day. i did a ten miler once, and since it was
significantly shorter in time than the half marathons i did,
i felt this was pretty easy... timewise... which came out to
about 1:20. if it weren't the most humid day of the year, i
might have logged an even better time... but my point is
that you'll want to think about how quickly and easily you
want to run this race.

Cam