Training paces
How fast should your long run be?
Slower than you think. The long run builds endurance through time on your feet, not through speed, and running it too fast is the quickest way to arrive at race day tired.
Long run pace by 5K time
| Your 5K time | Long run pace /mile | /km |
|---|---|---|
| 20:00 | 8:07 – 9:10 | 5:03 – 5:42 |
| 22:30 | 9:04 – 10:13 | 5:38 – 6:21 |
| 25:00 | 10:01 – 11:16 | 6:13 – 7:00 |
| 27:30 | 10:56 – 12:18 | 6:48 – 7:38 |
| 30:00 | 11:52 – 13:19 | 7:22 – 8:16 |
| 35:00 | 13:41 – 15:18 | 8:30 – 9:30 |
Calculated with Jack Daniels' VDOT formulas, for a flat route in cool weather. For any other race time, use the pace calculator.
How long is long enough
Past about three hours, the extra fatigue costs more than the extra endurance is worth, whatever distance that covers at your pace. Masir caps the long run at three hours for that reason, and alternates the longest runs of a marathon plan with shorter ones.
Before a marathon, the longest run should fall at least three weeks ahead of race day, to leave time to recover.
When to add faster miles
Later in a half marathon or marathon plan, part of a long run can be run at goal pace, so your legs know that pace when they are already tired. Early in a plan, keep the whole run in the range above.
These paces, on every session of your plan
Masir reads up to twelve months of runs from Apple Health, sets your paces from your current fitness and reorganizes the plan when you miss a run, get sick or go on vacation. Each time, it tells you what changed.
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Questions
Should the long run be slower than my easy runs?
A little, yes. You are out for much longer, so the same effort means a slightly slower pace.
Do walk breaks ruin a long run?
No. Time on your feet is what counts, and short walk breaks help many runners go longer.