How fast should your weekend long run be?

Cara Peake

14th of September 2018

Running

Long runs are a stable to the diet of every distance running with most runners clocking out over an hour or two every weekend. Long runs help build the muscles fuel storage (glycogen), increase the number of muscle energy makers (mitochondria) and increase the oxygen available to the muscles (myoglobin).

These are huge physiological benefits and the good news is you don't have to run flat out to reap the benefits! Research suggests the optimal pace for a long run 55-75% of your 5km race pace. The idea being this pace should feel pretty easy and reduce the amount of fatigue but won't compromise the physiological benefits. Running above 75% of your 5km pace has shown no more additional physiological benefit for improving your long run endurance.

So if you hit the streets for your next long run don't be afraid to turn the turbo off and enjoy the miles. 

 

 

Opening Hours

M & W 8am - 7pm
Tu & Th  6am - 7pm
Fri  6.30am - 4pm
Sat  8am - 12noon

Contact Us

(03) 9822 4002    03 9822 5002
1343 Malvern Road
     Malvern Victoria 3144
info@springphysiogym.com.au

follow Spring Physio Gym on facebook