How long the long run for IM?

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2012-08-13 5:28 PM


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Subject: How long the long run for IM?
My work schedule gives me 4 days to train, currently 3 bike, 2 run, and 2-3 swim workouts.  Currently my long run is 12 miles at a comfortable 9 min/mile pace.  How long should my long run be with only 2 runs a week with a goal of IM in 2014?  Thanks, Dan. 

2012-08-13 5:40 PM
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Subject: RE: How long the long run for IM?
Just my humble opinion, but you don't need to be worrying about how long your run should be now for an IM in 2014.  I assume you have some goals for build up races, i.e. a HIM?   Train for those and get some concistency and mileage in your legs, and about 16 weeks prior to race day start thinking about race specific distances (and you'll get varying responses from 15-18 to 26)
2012-08-13 6:15 PM
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Subject: RE: How long the long run for IM?
My main concern is if my volume of run miles will be sufficient.  Any you're right, I'm not worried about it at this time, just looking for a target.  I'm thinking 15 - 20 miles for the long run?  My first half IM is next month, next year will be 2 HIM's with oly's in between.  This is my second year in triathlon.  Thanks a bunch.  
2012-08-13 7:02 PM
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Subject: RE: How long the long run for IM?
Personally I think that this would be a recipe for injury.  I think one key is consistent run training for this distance and 2 runs a week would possibly make you more injury prone if you are planning on a long run weekly of 12+ miles.  If you are going to cut any specific discipline short I would take way one of the swim workouts and add another run workout to even out your mileage and better acclimate your body to running.  Better yet, I would add another run in combination with one of your swim workouts for a swim/run brick.  FWIW, my current plan (Fink) has me topping out at about 35 miles of running.
2012-08-13 7:32 PM
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Subject: RE: How long the long run for IM?
That's a good point.  Maybe a long run every other week to give me moderate mileage 3 times a week?  I'm 51 yrs old so I am concerned with injury.  thanks. 
2012-08-13 7:41 PM
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Subject: RE: How long the long run for IM?
I think that would be a better approach.  I am in no way saying that cutting any discipline short is a recommended approach but if I were going to cut any "short" it would be the swim just based on the expected amount of time spent in each discipline on raceday. 

2012-08-14 5:35 AM
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Subject: RE: How long the long run for IM?
I did IMLP in July my longest run was 12.3 miles. Kevin
2012-08-14 6:15 AM
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Subject: RE: How long the long run for IM?
Is it possible for you to run for 15-20 minutes off the bike everytime you ride? Run easy off the bike but that way you are able to squeeze in up to an extra hour of running a week.

For the long run, I would suggest that you keep it somehwere in the 1.5-2 hour range when you are not specifically training for IM and build to the 2-2.5 hour range in your race prep (this would be through the 12-16 weeks before the race in 2014).

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2012-08-15 2:36 PM
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Subject: RE: How long the long run for IM?

Dan Estrada - 2012-08-13 4:28 PM My work schedule gives me 4 days to train, currently 3 bike, 2 run, and 2-3 swim workouts.  Currently my long run is 12 miles at a comfortable 9 min/mile pace.  How long should my long run be with only 2 runs a week with a goal of IM in 2014?  Thanks, Dan. 

Dan in a perfect world you'd want your long run to be about 30% of your weekly mileage. If you run 30 miles a week, then 10 miles is your long run.

It may sound like you are having a tough time with frequency, but in order to get better at running and move that long run up, without an injury, you may want to wait until you can add more days.

Even if you ran 4x per week, with 2 of the runs at 2 miles, that's still better than running 2x per week with more mileage. Frequency is more important than mileage in my opinion.

2012-08-16 1:48 AM
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Subject: RE: How long the long run for IM?
Thanks Mike, that's what's great about this forum.  I've biked and run for years but putting it all together into a training scheme one really relies on those who've been there.  Thanks folks. 
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