So here’s what bothers me: The outdated misnomer that says “Long run pace is goal race pace + 1:00″ Sometimes…not always. Each run should mean something specific, and there are a lot of important situations in a marathon (or any race that is “long” to the person training for it) to be ready for. How to pick it up when tired, how to eat and drink when running race pace, or just how to get to a new distance PR. Different days, different runs, different approaches.
Rather than try to talk my way around how to figure out your long run pace, I put together a more simple decision tree. It’s pretty obvious from this little image just what the different types of long runs are, what they’re for, and how to approach them. So, as you’re thinking about your next long run, take 30 seconds and go through this process to make sure you’re getting the most from the run and doing the most good for your training.
Happy long running!