Theres a great post on the DailyMile community blog today on how to decide what to run your long run pace at:
The blog author says in the comments that “easy pace” is whatever you tend to average for recovery days.
I know I’ve been running my long runs too fast in this marathon training cycle, because my pace has been only a about 20-30 seconds slower than my 10-miler PR.
Another good tool for determining your pace is the Macmillian Running Calculator. I take it with a grain of salt, though. It tells me that I should be able to race a mile in 7:30 (my best mile time trial has been 7:50, last July) and that I could finish a marathon in 4:13 (my marathon time was 4:57).
Here’s what it tells me:
Endurance runs — Pace/Mi
- Recovery Jogs — 11:11 to 11:41
- Long Runs — 10:11 to 11:11
- Easy Runs — 10:11 to 10:41
Stamina Workouts — Pace/Mi
- Steady-State Runs — 9:11 to 9:27
- Tempo Runs — 8:48 to 9:11
- Tempo Intervals — 8:41 to 8:59
You can see that it recommends you run your training endurance runs much, much slower than your race pace. MacMillian tells me to target 9:41 for my marathon race pace … which seems crazy! CRAZY! We’ll see.
I’ve been running fast lately but I feel pretty good. I’m skipping cross training today for a run so I can take a rest day on Wednesday when we spend the day flying out to San Diego to visit one of my brothers.