Long runs in turn will allow an athlete to do progressively longer workouts at light exertion.
Long runs should make up around 10-20% of a 5k runners weekly training. This is normally one long run a week. Most 5k runners will schedule in their long run for either a Saturday or Sunday as long runs can be time consuming and leave the athlete feeling tired for a while after the session has finished.
There are many different theories as to how far a long run should be, however none of these theories have shown to be true for all runners. This is probably due to differences in individual athletes. My personal view is that for a 5k racer a long run should be between 10 and 15 miles at a fairly easy, but varied pace.
Below I have worked out average long run running paces linked to an athlete’s 5k race pace. I hope this will be useful.
5K RACE TIME I Long PACE MIN/KM
15min 3.30 - 4.30 pace
17.30min 4.05 - 5.05 pace
20min 4.40 - 5.40 pace
22.30min 5.15 - 6.15 pace
25min 5.40 - 6.40 pace
27.30min 6.25 - 7.25 pace
30min 7.00 - 8.00 pace
32.30min 7.35 - 8.35 pace
35min 8.10 - 9.10 pace
37.30min 8.45 - 9.45 pace