Long run versus Easy run?

[Anonymous]

I am not understanding the difference in metrics. The most obvious is the time. Long runs will be longer than the easy run. Am I to run them at different efforts? Different heart rate zones? Pace? Is easy run a recovery run after the long run?

[Anonymous]

Anonymous wrote:I am not understanding the difference in metrics. The most obvious is the time. Long runs will be longer than the easy run. Am I to run them at different efforts? Different heart rate zones? Pace? Is easy run a recovery run after the long run?

It depends. They could be at the same pace. Are you a new runner, or do you have some experience?

The purpose of the long run is to gradually start building up endurance for the long haul. If you're training for a marathon or half-marathon, the long run is absolutely crucial. Even if you're not, it's a nice habit to get into. They used to be called the "long slow distance run." It should feel easy throughout, so that it's not so daunting to build up your distance.

The way you use your other running days is up to you, and if you want to share more about what you're doing, I can tell you more. Conventional wisdom has changed in the past few years. But I'll give you one example for now.

I am in my 50s, so I only do speedwork one day a week. Let's say that I do it on Tuesdays. So, I might run a mile easy to warm up, then do 6 half-mile repeats at a "race pace" -- I'm working hard. Then I'll jog a mile to cool down.

This is a hard effort that breaks your body down a bit. So Thursday, I'd do an "easy run." Three or four miles, maybe a tad bit faster than the long run, but not much. Slow enough to have a conversation. And/or, I'd just run at a pace that felt right for me in the moment.

Does that help?

[Anonymous]

Oh, and yes, an easy run can be a recovery from a long run. Maybe 3 miles, easy pace or "turn off your watch" pace.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I am not understanding the difference in metrics. The most obvious is the time. Long runs will be longer than the easy run. Am I to run them at different efforts? Different heart rate zones? Pace? Is easy run a recovery run after the long run?

It depends. They could be at the same pace. Are you a new runner, or do you have some experience?

The purpose of the long run is to gradually start building up endurance for the long haul. If you're training for a marathon or half-marathon, the long run is absolutely crucial. Even if you're not, it's a nice habit to get into. They used to be called the "long slow distance run." It should feel easy throughout, so that it's not so daunting to build up your distance.

The way you use your other running days is up to you, and if you want to share more about what you're doing, I can tell you more. Conventional wisdom has changed in the past few years. But I'll give you one example for now.

I am in my 50s, so I only do speedwork one day a week. Let's say that I do it on Tuesdays. So, I might run a mile easy to warm up, then do 6 half-mile repeats at a "race pace" -- I'm working hard. Then I'll jog a mile to cool down.

This is a hard effort that breaks your body down a bit. So Thursday, I'd do an "easy run." Three or four miles, maybe a tad bit faster than the long run, but not much. Slow enough to have a conversation. And/or, I'd just run at a pace that felt right for me in the moment.

Does that help?

I've been running a few years but never gone further than 5 miles. I'm working towards a 10k to meet my goal of 2023. I am doing 5k in 40 minutes but could do ~35 minutes in a race. I definitely I overthink it all.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I am not understanding the difference in metrics. The most obvious is the time. Long runs will be longer than the easy run. Am I to run them at different efforts? Different heart rate zones? Pace? Is easy run a recovery run after the long run?

It depends. They could be at the same pace. Are you a new runner, or do you have some experience?

The purpose of the long run is to gradually start building up endurance for the long haul. If you're training for a marathon or half-marathon, the long run is absolutely crucial. Even if you're not, it's a nice habit to get into. They used to be called the "long slow distance run." It should feel easy throughout, so that it's not so daunting to build up your distance.

The way you use your other running days is up to you, and if you want to share more about what you're doing, I can tell you more. Conventional wisdom has changed in the past few years. But I'll give you one example for now.

I am in my 50s, so I only do speedwork one day a week. Let's say that I do it on Tuesdays. So, I might run a mile easy to warm up, then do 6 half-mile repeats at a "race pace" -- I'm working hard. Then I'll jog a mile to cool down.

This is a hard effort that breaks your body down a bit. So Thursday, I'd do an "easy run." Three or four miles, maybe a tad bit faster than the long run, but not much. Slow enough to have a conversation. And/or, I'd just run at a pace that felt right for me in the moment.

Does that help?

I've been running a few years but never gone further than 5 miles. I'm working towards a 10k to meet my goal of 2023. I am doing 5k in 40 minutes but could do ~35 minutes in a race. I definitely I overthink it all.

OK, that's great.

This is not a ding at all, but all the terminology matters less to the average Joe than to a very competitive runner. I would say the majority of your runs should be at an easy pace, but do try one day of speedwork to challenge yourself and build a base for some harder workouts if you want them.

[Anonymous]

When I was training for marathons, long runs were…long, starting with 13 miles and peaking at 22 miles. The pace was up to a minute slower than my marathon goal pace, but it certainly doesn’t feel easy when you’re getting used to that distance. My coach said that going slower than that would affect my form.

Easy runs were very easy because they were so short and still pretty slow: 30 minutes at my marathon pace or a little faster.