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Long Run Pace For Marathon Training
-- Why So Slow? |
Question:
I can understand (to some degree)
the logic behind advising runners
who are training for their first marathon
to run 60-90 seconds per mile slower
than their projected marathon pace,
but I don’t see the logic behind
this for experienced marathoners.
Lately I’ve been doing my 20-milers
at near marathon pace. If nothing
else, doing that greatly increases
my confidence about what I’m
capable of doing in my next marathon.
Running significantly slower than
my projected marathon pace on long
training runs only tells me that I
can run at a slow pace for a long
time.
Answer:
If you're able to hold marathon pace
for your 20 milers, that's fine. You
are increasing your chance of injury,
or you're underestimating your marathon
potential. Marathon pace runs are
an essential part of training but
you normally stick with 13-18 miles.
More experienced marathoners may only
be 30-45 seconds slower than MP on
long runs, but they ARE slower than
MP. The important thing to do in any
type of training of to understand
the purpose of each run. A long run
is to build endurance, not speed,
and taking off at marathon pace often
leads to a crash and burn at the end.
A better method is to go out at a
comfortable pace for the first 2/3-3/4
of the run and FINISH at MP or less.
Keep in mind that the most important
part of marathon training is getting
to the starting line. Train hard,
but allow for proper recovery and
follow rules of specificity (i.e.
follow a workout plan structured with
speed, endurance, recovery as separate
entities).
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