What pace is suitable for long runs if I’m hoping to run a 3 hour marathon?
What pace is suitable for long runs if I’m hoping to run a 3 hour marathon?
Just run baby, time on your feet is all that matters when your this slow.
Curious231 wrote:
What pace is suitable for long runs if I’m hoping to run a 3 hour marathon?
It depends on the length of the long run.
12 - 15 miles, I would do 7:15 - 7:30 pace.
16+ miles, I wouldn’t even think about pace.
Back when I was shooting for 3:00, I used to do my long runs as follows (I never went further than 15-16 as I only ran 50 mpw)
5 miles at 7:30, 5 miles at goal pace, 5 miles at whatever (usually 7:20-8:00 range).
When I first ran under 3h, my long runs were about 22 miles in just under 3 hours, so about 8 minute miles, every second week finishing a bit faster (not even in marathon pace but close). Time on feet, for most people trying to get under 3h, is more important than pace.
When you get to around 2:25 and faster, you are already running so much that time on feet doesn't matter that much and pace (fast finishes and long parts at marathon pace) become more important.
I'd say if you're running under 80 mpw on average (not one week, on average!), run slower rather than faster. The time on feet will do you good.
Adding comfortably harder segments to the long run added interest and confidence for me when I was on the quest and it is surprising how sometimes speeding up can feel better than slogging along for 'time on your feet.'
For a three hour run, do the last whatever as an out easy and back comfortably harder.
30 min out and return faster the first time then gradually increasing on each long run until you peak at 90 minutes out easy and return comfortably hard. Any little bit faster, even 5 or 10%, on the return is a confidence builder.
You can be more creative with something like 30 minutes easy 10-15 min harder for the entire run or whatever floats your boat.
Jack Daniels' books can provide some good ideas, also.
Long run pace should be whatever you feel like running. It depends a lot on the workout load that you've had over the last several days. 7:15-7:30 pace is way too fast for a regular long run for someone attempting a 3 hour marathon unless you are mixing a workout with a long run.
GBohannon wrote:
Curious231 wrote:
What pace is suitable for long runs if I’m hoping to run a 3 hour marathon?
It depends on the length of the long run.
12 - 15 miles, I would do 7:15 - 7:30 pace.
16+ miles, I wouldn’t even think about pace.
8:30 pace
For four hours
Take off the day before
Jog 3 the morning after
Jog 3 the afternoon after
whoa slow down wrote:
Long run pace should be whatever you feel like running. It depends a lot on the workout load that you've had over the last several days. 7:15-7:30 pace is way too fast for a regular long run for someone attempting a 3 hour marathon unless you are mixing a workout with a long run.
GBohannon wrote:
It depends on the length of the long run.
12 - 15 miles, I would do 7:15 - 7:30 pace.
16+ miles, I wouldn’t even think about pace.
Admittedly my long runs so far have been in this range. As long as it feels fine, it should be ok, right? When you get out on flat greenways it’s just easy to tick off a handful of miles at low 7s.
whoa slow down wrote:
Long run pace should be whatever you feel like running. It depends a lot on the workout load that you've had over the last several days. 7:15-7:30 pace is way too fast for a regular long run for someone attempting a 3 hour marathon unless you are mixing a workout with a long run.
GBohannon wrote:
It depends on the length of the long run.
12 - 15 miles, I would do 7:15 - 7:30 pace.
16+ miles, I wouldn’t even think about pace.
For a “real” long run... I agree. That’s why i said 16+ miles = don’t even think about pace.
Lots of people with goals like “trying to break 3:00” don’t really do long runs though. This isn’t a slam and included me like 6 years ago. So, if OP is considering 12-15 miles a long run, he needs to go at about MP + 15-30 seconds.
Most of my long runs include around 50% of the run at marathon pace.
Interesting thread.
I'm shooting for 3:15 (7:26 pace) and this gives me more context. I'm guessing I should be running my 16-21-mile Saturday runs at 8:26 pace then (about 60s slower than goal pace).
I ran 16 in 2:02 and felt strong at the end (1:39:35 13.1 split). I slowed down after the 13.1 because I had wanted to just see where I stood with a 13.1 TT. And still had a bit left over--I wasn't breathing hard at all at the end of the workout.
Luckily, it was before the recent 1990s-like heat wave in Ohio, which has crapped all over my times but I understand why.
When I did my 3:24 in 2019 I ran 3 20s (2:46 down to 2:36--that one I ran 82 to open up and 74 as a fast-finish run the last 10 miles) and 1 21 (2:51) in sweltering heat. And battled a kidney stone. The marathon was much less stressful, honestly!
Maureen McGovern wrote:
8:30 pace
For four hours
Take off the day before
Jog 3 the morning after
Jog 3 the afternoon after
I'll agree, There's got to be a morning after.