Marathon Questions: What Pace?

What pace should I run at?

This is a question I hear all the time. I have also heard variations based on heart-rate monitors ("What heart-rate should I run at?")

It is my contention that most inexperienced marathoners I have met are running their training runs too fast! The person who asked about heart rate monitors was older than I am and running a a pace that was at least 25 beats/minute faster than I run.

What is the right speed? On a heart rate monitor, it is 65 to 75% of your max heart rate. In the real world, it is "conversation pace." Run slow enough so you can have a normal conversation with your running partner; run fast enough so you cannot sing along with your iPod.

We are in a world that teaches: "it's not any good if it doesn't hurt/burn. . ." Well, the fact is, that is wrong. When you are running to "finish", you should be in the conversation zone 100% of the time. When you are running for "time", you still should be in the conversation zone 60 to 85% of the time (coaches vary here). The great thing about North Dakota/Minnesota winters is you have to wear so many clothes, it is hard to run above conversation pace. That lays on a good endurance foundation of LSD (long-slow distance).

Why not go faster?

1) Doesn't burn fat! See here for a full citation of sources and evidence.

2) Increases chances of injury. This is the main point. Running too fast for EVERY run doesn't improve your endurance, only increases the chances you won't make it through your training plan.

The key is "slow" is not slow; it is slow for you. Figure it out and adjust as your endurance improves.

1) Wear a heart rate monitor and run at 60 to 75% of your max heart rate.

2) Use Greg McMillan's running pace calculator and find your optimum pace. See my previous blog here for a discussion.

Now, I freely admit that there is a lot of controversy over LSD ("long slow distance makes long slow runners" -- Arthur Lydiard) But that is for world class athletes and competitive runners. I can tell you my results confirm the consensus, as I understand it. I have built my base (nothing to approaching first marathon) with no major injury. I continue to improve my 5K and 10K times. I am pleased with my results.


Other reads:

Joe Henderson

Peak Performance online
Mike Ricci
Run&Fit News

or simply google it! I got about 1,230,000 hits for "long" "slow" "distance" "running"