At what pace should you do your long runs?
February 12, 2015 at 3:00 PM
In many of the glossy running magazines, you will find advice on what the pace of your long runs in marathon training should be. The most common advice isthat your long runs should be done at marathon pace (MP) plus about one minute per mile – sometimes described as MP plus 20%.
This seems to be based on what works for elite runners, particularly men, extrapolated to the amateur runner. For an athlete racing at five minutes per mile (a 2hr 11min marathon), six minutes per mile will often be their pace for a solid steady-state run; whereas target MP – that is, five minutes exactly – will, in most stages of training, be quite a test for more than about seven or eight miles.