How Fast Should You Run Your Long Runs? | Long Run Pacing Explained

All In Run Club Podcast - by Lee Grantham

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Struggling to figure out the right pace for your long runs? In this video, I dive deep into the essential question every runner faces: "How fast should you run your long runs?" I'll break down the three main types of long runs and explain the ideal pacing for each to help you achieve your training goals.
In This Video, You'll Learn:
- Types of Long Runs: The three main types of long runs and their specific purposes.
- Ideal Pacing: How to determine the right pace for your long runs based on your training goals.
- Effort vs. Pace: Why the commonly suggested effort-based pacing can be misleading and how to tailor your runs to meet your goal time.
- Importance of Long Run Pacing: The critical role long run pacing plays in your overall training success, whether you're preparing for a 5K or a marathon.
- Personal Insights: My goal marathon pace, what I achieved, and how it influenced the pacing of my various long runs.
Key Topics Covered:
- Why Long Run Pacing is Challenging: Understanding the complexities and common questions around long run pacing.
- Effort-Based Pacing: The pros and cons of pacing based on effort rather than specific time goals.
- Goal-Oriented Training: How to use your goal pace to dictate your long run pacing strategy.
- Types of Long Runs: Detailed explanation of the three main types of long runs and their pacing:
Easy Long Runs
Tempo Long Runs
Progressive Long Runs
- Training Success Indicators: Why the long run is the best training stimulus for achieving your race goals.
In This Video, You’ll Discover:
- Practical tips for determining your long run pace.
- How different pacing strategies can impact your training.
- Real-life examples of how goal pacing helped me achieve my marathon goals.
- A fun blooper left in for you to spot!
The Pacing Example in the Video
My Goal Marathon Pace is 2hrs20 which = 3 minutes 20 seconds per kilometre (or 5:20 per mile)
3mins 20secs = 10x20 seconds, so it's a good pace to use as an example
Apply this to your own pace/running
10% slower than Marathon Pace = 3mins 40secs per km
20% slower than Marathon Pace = 4 mins per km
50% slower than Marathon Pace = 5mins per km
Unlock the secret to perfect long run pacing and take your training to the next level. Watch now to find out how!
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