I know a lot of beginners do the long run too fast. I've been running for about a year. My 5k race pace is 7:20/mile. I've been doing most of my easy runs around 9:30/mile, but today I made myself go slowwww and did my long run at 10:15/mile and finished with a few strides. Is it better to err on the side slower?
Yes, long runs are intended to cover the distance at a reasonably comfortable pace. Easy pace to a little slower than easy pace. Look up Daniels chart for paces at various distances for your current fitness level. My 5k pace is around 6:30. My easy runs are about 8 min pace and my long runs are about the same or slower. Once in awhile I'll go quicker like 7:30 to 8 but usually 8-9 pace is where I like to be.
runnergirl843 wrote:
I know a lot of beginners do the long run too fast. I've been running for about a year. My 5k race pace is 7:20/mile. I've been doing most of my easy runs around 9:30/mile, but today I made myself go slowwww and did my long run at 10:15/mile and finished with a few strides. Is it better to err on the side slower?
Whatever you're feeling. Run as slow as you can while still breathing a little bit.
I typically tell runners who I've coached the following: many past good runners have said they probably would have run slower on their long runs that didn't include a workout. Knowing this I tell most runners if they usually run ( for example ) 8 minute miles on their daily run that they should not be going any faster than 8:15 at any mile on the long run. This is just an example.