In the long run
The long run element of the training is designed to improve endurance and to build a strong capillary bed in the muscles that work most when running. The benefit of this is to have as many blood vessels as possible, bringing oxygen to your muscle cells. If you go too fast on the long runs you will lose this effect and wear yourself out. Running fast is taken care of in the Tuesday and Thursday sessions.
Long runs should be done at a pace where you can carry on a conversation while running.
We share the organisation of our long runs with our good friends at Brisbane Road Runners. We are lucky to have our association with them as they provide a timed and measured course. While the runs we organise take you to some of the scenic parts of Brisbane, the BRRC crew provide a consistency which allow us to benchmark and monitor our running progress.