twtjogging Forum
Long run (LSD) merupakan perkara penting dalam latihan lari jarak jauh (Marathon). Tak kisah la, new runner atau average runner dan Marathoner.
Menurut @k_munir84 long run at least selama 90 minit untuk (yang baru nak mula) dan sehingga 3 jam (untuk experienced runner).
Min, paling lama buat long run 90 minit (easy run) sebelum ni. Berapa lama korang pernah buat long run? Cecah 3 jam tak?
Mungkin boleh bagitahu mcm mana korang buat Long Run? Solo atau berkumpulan?
Long run paling lama buat 3 jam. Buat FM 5 jam.
Monthly long run easy selalunya buat HM sekali.
Lain² kalau berlari selalunya sejam
Min buat 90 minit untuk training HM. Boleh la tunjuk ajar @Hairil dah pernah buat jarak Marathon.
Masa Long Run 3 jam tu, buat dengan kumpulan ker?
Long run ni kalau kita yg newbie ni, 60-90 minutes dah okay dahh. Lepas tu kalau nak rasa mencabar lagi tambah lah sikit2 dalam 5 minutes gitu ennn
Kalau buat Marathon, training Long Run 90 minit pun cukup ker? @Adammm
Saya pun baru first time FM tahun ni. Sebelum² ni buat HM je.
Tapi satu lankalau nak buat long run ni saya elakkan loop. Bosan ya amat.
Masa buat 3 jam tu saya lari sorang. Lepas subuh gerak, Gombak masuk KL pusing then balik.
Ikut mood dan juga motivasi pada masa tu.
Kalau berkumpulan ni paham² la, mcm kita berkonvoi.
Long run for me is around 90 min. Buat dekat POJ Putrajaya. Start pkul 5-530am. Boleh rehat & solat sekejap then continue to finish. Saya kalau buat long run, mesti kena cari partner sebab kalau sorang2 cepat mental.
Saya lagi prefer buat loop sebab benefits dia boleh setup water station and rest point. Also boleh estimate distance and time.
Min betul ke kalau nak buat FM kena long run same distance as FM jugak?
I once read that running more than 3 hrs is detrimental to your body and takes more time to recover hence disrupting your running schedule. I did a long run max of 3 hrs with a max HR of 145 so that, I will only need 1-day rest followed by the scheduled tempo
@shah
Tak perlu sampai 42km. Recovery 'cost' tinggi, maknanya makan masa body nak recover. Jangan compare dengan elite2, depa 42km tu memang bawah 3 jam (which maximum duration yang digalakkan untuk long run). Mortal mcm kita, most plan prescribed paling jauh pun antara 32-35km.
Yes, 3 hours is the recommended limit as advised by majority of coaches.
You don't want to jeopardize other runs, especially key workouts a few days after long run. After all, your race performance is not built in a single session, it is the cumulative result of all aspects of your training.
Kalau plan nak buat 30k weekly tapi pace 7 (lebih 3 jam) okay ke or kena adjust mileage based on 3 jam tu jugak?
k. just nak share. Tak semestinya training sampai 42KM. The Crucial training are Speed, Interval, Hills Training, Long Run once a week (prolly around 18KM, or 23KM;for an example) & Recovery Run. At last not least have good Rest for recovery & eat alot 1-2 days before FM event.
Your friendly neighbourhood moderators: twtjogging