How to Find Your Long Run Pace
When you are gearing up for a half marathon or a full marathon, looking at your calendar can feel overwhelming. You see those "Long Runs" scheduled for Sunday, and the pressure builds. You want to prove you can do the distance.
It is tempting to push the pace. You might think, "If I run fast now, the race will be easy."
But here is the truth we always tell our runners in Andover: Running too fast on long runs is the opposite of what you should do.
Think of your long run like building the foundation of a house. Relaxed running builds a massive aerobic base and strengthens your tendons without breaking them down. This allows you to recover quickly so you can train again next week.
4 Ways to Find Your Perfect Pace
So, how do you know if you are running slow enough? Here are four simple ways to dial it in.
1. The "90 Seconds" Rule
This is the golden rule for most runners. Take your Goal Race Pace and slow it down by 90 seconds to 2 minutes per mile.
- Marathon Training: Aim for at least 90 seconds slower than race pace.
- Half Marathon Training: Aim for 2 minutes slower than race pace.
2. The "Talk Test" (RPE 3)
We use RPE (Rate of Perceived Exertion) a lot at Seasons Run Club. On a scale of 1 to 10 (where 10 is a sprint), your long run should start at a 3.
It should feel very restrained. Almost like a fast walk with a bounce. As the miles go on, it might feel like a 4 or 5, but it should never feel hard. If you can't hold a conversation, you are going too fast.
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3. Check Your Heart Rate
If you love data, look at your watch. Aim to stay between 60% and 75% of your Max Heart Rate. If your heart rate spikes above 75%, don't be afraid to walk for a minute to bring it back down.
4. The "Sandwich" Method (Advanced)
If you are an experienced runner, you can mix it up occasionally. Try running the middle miles of your long run at race pace, sandwiched between a slow warm-up and a slow cool-down. Note: Only do this every few weeks to avoid injury!
4 Signs You Are Going Too Fast
Even if you think you are pacing it right, listen to your body. These are warning signs that you need to slow down:
- The Afternoon Crash: You are wiped out for the rest of the day. You should be tired, but not a zombie!
- Heart Rate Spikes: Your heart rate jumps up significantly in the middle of the run (cardiac drift).
- Niggling Injuries: You can't recover in time for your next session.
- The Dread: You start hating your runs. Running should bring you joy, not stress.
Need help pacing yourself?
Running is easier when you do it together. Join Jamie and the team for a run where no one gets left behind.
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