No : 83  
Read: 15849, Vote: 96, Date: 2002/08/24 12:22:00
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±Û : Brom Hoban




How fast, how far to go on long runs?

By Brom Hoban

AMERICAN-STATESMAN

Tuesday, August 20, 2002

Much has been written about the value of the "long run" in a training program. For marathon preparation, it's essential.

Long runs help runners lose weight and increase the body's ability to metabolize fatty acids, helping to delay the onset of "the wall." Other benefits include increased capillary beds in calf muscles and increased aerobic efficiency.

But how fast and how far to run are open to opinion. Even among the experts in the sport, there is disagreement.

Jeff Galloway, an accepted authority on marathon training, advocates running up to 26 miles and even farther in training before a marathon.

"Run all of the long ones at least two minutes slower than you could run that distance that day, and include walking breaks," he said. "The walk breaks will help you to slow the pace, but you must run slower as well. You get the same endurance from the long one if you run slowly as you would if you run fast. However, you'll recover much faster from a slow, long run," he says.

That would mean someone aiming for a 3:10 marathon (a 7:15 pace) would jog at 9:15 per mile, according to Galloway. He says that the benefits of this pace outweigh any drawbacks.

"By slowing the pace and taking walk breaks, you can also experience a series of victories over fatigue with almost no risk of injury," he writes.

Other experts, however, espouse the opposite strategy.

Pete Pfitzinger, a two-time Olympian and monthly columnist for Running Times magazine, writes: "Your longest run should not be longer than three hours in order to reduce your likelihood of injury. The further you run beyond 2 1/2 hours, the greater your risk of overuse injuries, and beyond three hours, the risk increases further."

Using Pfitzinger's plan, a prospective 3:10 marathoner would probably keep long runs in the 20-22 mile range, and do them at around 7:50 pace.

So what's best? The answer lies in what your goals are and what you can do without getting overtrained or injured. Even Galloway says that "there are many different ways of getting to the same point."
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