While training for my first half marathon, my main goal during my long runs was to basically “survive” the distance and try to get comfortable with the concept of being on the road for a couple of hours at a time. I tried to run each weekly LSD without stopping, and while there wasn’t much attention to pace, I was always well ahead of the suggested pace from Smart Coach. On the other hand, there was very little difference between my “easy” run pace and the long run pace.
But, as I’ve started to get into my long runs for my next half, I’ve been wondering what’s the best way to get the most out of these runs. Unlike before, I now know I can do the distance – yet, Smart Coach still suggests a pace 1:30 slower than race day pace. And when I googled long runs, it’s amazing the collection of differing opinions put out by different running coaches. Some argue that the goal of the LSD is just to build mileage, to get time on your feet without straining and risking injury. However, other coaches/programs have target paces that are far from leisurely.
Of course, every runner is different and what works for one won’t necessarily work for another — but I am curious to know:
This is probably the best explanation I’ve read on the subject…it’s hard for me, but I try to run SLOW, even though my regular pace is pretty darn slow already.
http://runninglam.com/2011/04/23/deciphering-the-long-slow-distance-run-part-ii/
This is an interesting discussion to have. Generally I have never focused on pace too much for long runs, but the more I run, the more I realize how important it is to focus more on things like better form. If you’re doing that, you’ll probably be faster. Now that you have more experience under your belt, my advice would be to push yourself a little harder on the long run. The idea of running your long run of 60-90 seconds slower than race pace seems to be fading more and more. So many things work for different people, so it’s all a matter of what is comfortable for you.
I usually run my long run slower than my weekday runs by about 30-45 seconds/mile. I follow Higdon but he say go really slow. I don’t go that slow because I like getting used to being a little faster so it’s not so hard on race day because I’m used to running faster. Faster at the end is my goal(trying). For example, if I’m running 20 miles, I want the last 6 to be run faster than the first 14. This way I get used to running fast on tired legs.
I always go back and forth on this one. My running partner follows the school of thought to just get the distance done. So when I run with her I don’t worry about pace much at all. Plus it is way more fun to just chat! When I am by myself I try to keep it at race pace. Usually my race pace is between 8:15 and 8:30 so I try to keep it under 9:00. Whatever works for you!
I’ve been thinking about this a lot lately. I’ve never been good at doing a slow run–I just run. When I did my Half, I realized that if I want a Half to be easier, I need to get used to running for 2+ hours, but I never ran that long in training because I didn’t want to do many runs over 10 miles for fear of injury. It is dawning on me that if I run my long runs slower, I could get used to running for that long without risking the injuries that seem to flare up if I run over 10 miles. It seems so obvious now, but I hadn’t looked at it this way before.
I agree there is a lot of conflicting theories out there on this. After researching and training both ways, I now prefer to train with my long runs 1-2 minutes slower than my ideal race pace. I do get in 2 runs per week at a faster pace, so I keep my body used to the speed but on long runs I focus on more of my form and endurance. Plus it helps keep the injuries away. There is no way I can run long runs at race pace every weekend I learned this the hard way.
I HAVE to at least start my long runs at about 0:45 – 1:00 slower than my goal pace, or it becomes very difficult for me to finish. This is especially true for the 12+ mile runs, as I’m just not normally used to that distance. If I’m feeling good with a few miles left, then I speed it up a little bit. I also try to work in a little speed into my shorter runs. I am not a fast runner, though, so “speed” for me is around 9:00 – 9:30 /miles. 🙂
I’ve been thinking a lot about this lately, too. My training plan calls for a really slow pace for my long runs too and I find it really hard to go that slow. I’m still slow, I just try to go slower. You got some good suggestions, I’m going to go read up.
I usually go a minute slower than my usuall pace for a long run. For me it’s about building up to those longer distances and being able to hold on to it to the end.