Pacing Your Runs

Ever wonder what pace you should be running your easy runs at compared to your more intense runs like tempo runs and speedwork? In order to get the most out of your training it is important to be training at the right pace.

According to the current issue of Runners World, your easy and long runs should be run at 90-150 seconds slower than your 5 km pace. This means that you should be able to speak in complete sentences while completing your long or easy runs. Remember that the key to your legs to recover from more intense workouts while the key to long runs is training yourself to be on your feet for longer periods of time.

As for your quicker runs, marathon pace run should be run 45-100 seconds per mile slower than your 5 km pace, tempo runs should be run 20-40 seconds slower than your 5 km pace and speedwork should be run 5-40 seconds faster per mile than your 5 km pace.

So far this year, my 5 km pace is approximately 6:52 per mile. My long run pace has generally hovered around 8.20 per mile. The pace of my easy runs has usually been around 7:50 per mile. Finally, my marathon pace workouts have been run at approximately 7:20-7:30 per mile.

What this tells me is that I can make more of an effort to slow down my easy runs while I appear to be running my other workouts at an appropriate pace. I have not yet done any speedwork in this training cycle but when I do I will be aiming to keep my pace around 6:12-6:47 per mile.

Don’t forget to enter my book giveaway if you are interested in reading Run to Overcome by Meb Keflezighi or Run: 26.2 Stories about Blisters and Bliss by Dean Karnazes. I will be selecting the winner tomorrow.

2 thoughts on “Pacing Your Runs”

  1. I try to have my long runs about 60 secs/km slower than my race pace but it gets difficult sometimes to keep it slow when I don’t want the run to stretch on forever. One trick I have is to run with a buddy and talk the whole way, it slows us down and at the same time makes time go by faster.

  2. I have trouble keeping some of my long runs as slow as they should be as well. I often catch myself going too fast and have to slow down.

    Having a buddy to run with would definitely help make the time go by faster.

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