Marathon Training - Long Run Pace?!?

jlewis2896

So.... I am training for my first-ever full marathon. I've built myself a training schedule to fit my needs and plans. I have a question regarding how fast I should be running my long runs?

Everything I've read says that I should be running my long runs at 1 minute to 1 minute and 30 seconds (or 10% to 15%) slower than my goal marathon pace.

My question is: WHY????? Doesn't it make sense, logically, to run my long runs at my goal marathon pace in order to better prepare my body to actually MEET that goal the day of the race?

Granted, this is my first marathon, so time isn't the most important thing for me -- I just want to finish strong. I am just curious as to what the logic would be behind training slower than race pace. If I can only do 20 miles at a 12-minute pace, how in the H*&# am I going to do 26.2 miles at an 11-minute pace??

jeffrodgers1

Without getting too deep into it. There is an aerobic zone and an anaerobic zone. You burn thru calories/energy much faster in the anaerobic zone than you would in the aerobic zone. You want to slow down to prevent yourself from hitting this anaerobic zone. Slowing down keeps you in the aerobic zone which allows you to run for a longer period of time. The more often you run in the aerobic zone, the longer you can run... it stretches it out.

Hope that makes sense?

fzyfrog

I joined a marathon training program for my first marathon (Oct 16). The reason they recommend you run 60-90 sec slower than your race pace is because you are trying to train your body to run for long periods of time. If your long runs are slower than race pace you're on your feet and moving for longer periods of time. The reason people "bonk" or "hit the wall" is because their body can not be pushed any further. But by running for longer your body will keep performing when you actually race. Does that make sense?

livehappe

I am training for a marathon as well. I plan to do it next year. I am currently doing a beginner training program that is just basically about getting the endurance to do a long run at whatever pace I can manage. I will finish with that program in November. Then, I am going to do an intermediate training program to work on improving my pace. When is your run?

jlewis2896

Got it -- both make sense, especially being on your feet for a longer period of time! Jeffrodgers -- I use an HRM to make sure I don't go anaerobic. I understand the difference in ATP efficiency, so your comment was very helpful!

robincsmall -- Good luck to you!! My run is on October 15th. I started my training early as well, I like to feel super prepared for everything, that's why running slower than goal pace seems so wonky to me!!!

Atlantique

So.... I am training for my first-ever full marathon. I've built myself a training schedule to fit my needs and plans. I have a question regarding how fast I should be running my long runs?

Everything I've read says that I should be running my long runs at 1 minute to 1 minute and 30 seconds (or 10% to 15%) slower than my goal marathon pace.

My question is: WHY????? Doesn't it make sense, logically, to run my long runs at my goal marathon pace in order to better prepare my body to actually MEET that goal the day of the race?

Granted, this is my first marathon, so time isn't the most important thing for me -- I just want to finish strong. I am just curious as to what the logic would be behind training slower than race pace. If I can only do 20 miles at a 12-minute pace, how in the H*&# am I going to do 26.2 miles at an 11-minute pace??

Forget about pacing for now. A lot of what you're doing in the long run is simply building confidence that you can be on your feet and in motion for that long. Your long run should be a slow as you need it to be to cover the distance. Yes, that will be considerably slower than your pace on shorter runs.

There are two ways to increase your workload as a runner. One is by increasing the pace, and the other is by increasing your distance. You're already increasing the distance in a long run, thereby increasing your workload. No need to ALSO increase your pace--you'll simply burn out before you hit the desired distance.

New runners will get faster simply by running more distance. You do NOT need to be consciously working on speed--it will come on its own as you become a stronger runner. Your goal for now is simply to be able to complete the distance.

I've never run a full marathon, but I've done several halfs. I never tried to run at a specific tempo on long runs and I did just fine. Completed my halfs in about 1:50.

HolleeERL

Ditto what Atlantique said.

Your speed will come from your short runs, which you do at a much faster pace. I think of it like this: Long runs are for endurance, fast runs are to increase speed. Running hills will probably help in that arena as well.

paulclifforduk

I am also training for my first marathon in October. Basically I try not to get hung up on pace for my long run and just do it at a pace that is comfortable for me. Just completed 17 miles this morning in a time of 2 hour 26 which felt pretty good.

I think everybody is there own individual when it comes to running. One thing I have found is that it is perhaps more important to have a mix of runs in your schedule, hills, fartlek, tempo, intervals and your steady long run. Intervals and hills have certainly help me to improve my times.

I have been using myfitnesspal to keep track of my diet as part of the marathon training. Would be great if anybody who has posted on this thread would be willing to sign me up as a friend just to keep the motivation up and steer me away from the bad stuff.

Hope this posts helps and let me know if anybody is interested in the friend thing.

Cheers

kelsully

Great question Wardog...I have wondered that myself. I go out easy and remind myself over and over again to take it easy. I don't think I go as slow as is recommended but I consiously work on going easy. I have a nine miler today and that is a distance I have done over and over for the last few months so I won't worry about pace or going too slow etc. When I run 14 miles next weekend it will be more important to go out slow and easy. It has been quite some time since I have run that distance so I want to make sure I complete feeling strong. If I push my pace I might finish it but will feel crappy the following day. If I slow it down the last 2 miles I might feel tired but I can still feel that strength I need to finish the 14 miles without wanting to cry.

jlewis2896

Thanks everyone. I am just a bit of a turtle when it comes to running -- I consistently finish in the back of the pack at races. I do hill work and interval training, and I try to incorporate tempo runs into my mid-distance runs. I've seen small gains in speed this year, but I am also running heavier which has hurt my performance.

I need to approach my long runs with less worry about pace and more focus on completion and strengthening.

tmcowan

You hit it right on the nose.....You need to approach your longer runs for endurance and not worry too much about your pace. It's not going to do you any good if you can go 15 miles at a fast pace, burn out and have a hard time finishing the last 11 miles. I find that the "energy" of the event will push me to go faster than I normally would if I were by myself. You'll do great!!!! I've done several halfs but will be doing my 1st full in November.

rybo

I recently (May 2011) ran my 1st marathon.
I read all the stuff about long run pace, and you can't run too slow, blah, blah, blah. I ran many of my long runs with a partner who was a little slower than me, but since everything I read was "Don't run your long runs too fast" I figured, no big deal. I will never train that way again. I don't know if it was coincidence or not, but long runs where I was constantly forcing myself to slow down, were the worst. Looking back on my training log the times I ran alone & just "ran" no worries about maintaining a certain pace, I went faster and felt better.
Since that time I've continued with my long runs, running however fast I want as long as i'm comfortable, and they have been some great runs.

avaloneternal

Want motivation (or at least to get inside of my head)?
www.youtube.com/watch?v=-kcvcv10g5g