How much slower % of marathon race pace is easy or recovery run pace?

Depends on a number of things, primarily how well a runner's marathon PR lines up with their shorter PRs. Most runners have trash marathon PRs compared to their shorter PRs. For them, marathon pace is probably pretty easy. For runners who have short distance times and marathon times that are basically "in-line", I would say that easy pace should be right around 1.2 - 1.4 x marathon pace. For instance, a runner who averages 6:00 for the marathon would be running easy runs around 7:12 - 8:24 depending on the day, training volume, etc.

about 1.5 minutes slower

I heard 30% slower than marathon pace? Too slow? Is there a too slow?

Slowdownboy wrote:

I heard 30% slower than marathon pace? Too slow? Is there a too slow?

I think that is right for a well-trained marathoner (ie someone whose marathon PR lines up with their shorter PRs). It’s exactly in the middle of my recommendation above.

GBohannon wrote:

Slowdownboy wrote:

I heard 30% slower than marathon pace? Too slow? Is there a too slow?

I think that is right for a well-trained marathoner (ie someone whose marathon PR lines up with their shorter PRs). It’s exactly in the middle of my recommendation above.

ok sweet, just so weird to go so slow. I always wonder if its even worth it haha. I run roughly 85 miles a week and I guess a lot of miles should be at this easy pace?

never be afraid to go too slow

GBohannon wrote:

Depends on a number of things, primarily how well a runner's marathon PR lines up with their shorter PRs. Most runners have trash marathon PRs compared to their shorter PRs. For them, marathon pace is probably pretty easy. For runners who have short distance times and marathon times that are basically "in-line", I would say that easy pace should be right around 1.2 - 1.4 x marathon pace. For instance, a runner who averages 6:00 for the marathon would be running easy runs around 7:12 - 8:24 depending on the day, training volume, etc.

I'd agree with this. I was better at 3000m than I was at 5000m, and marathon pace was virtually jogging as far as effort. It was about 90 secs per mile slower than my 5000m pace. I couldn't have imagine training at 1.4 times that.

It changes with age too. These days - at 62 - I'd probably be about 6:20 per mile for 5000m, and my steady runs are 7:30-7:40 for 5 to 6 miles. Other than a longer run on trails on Sunday, I'd always be well under 8:00 and I'd be lucky to run a marathon at 8 min per mile.

I think of easy and recovery run paces as completely different. Easy pace is faster than recovery pace but I could have an easy conversation with a running buddy (as opposed to those stilted one liners that you do at threshold pace). It's the kind of pace where if I have decent marathon endurance I could run a 20 miler and still feel good running 10-15 miles the next day but would have no speed in my legs for a race of any distance. In my experience, probably in the range of :30 - 1:45 slower than MP.

As for recovery pace, it depends on the day. I wouldn't define it as a given percentage of race pace but rather it's just a pace that allows me to recover. I pay attention to my breathing and perceived exertion and if I catch myself starting to speed up, I slow it back down. I wouldn't ever go by a percentage as it depends on my level of fatigue at any given time. I run it slower than easy pace and use it to contribute to some easy aerobic work / volume while actively recovering and avoiding digging myself deeper towards overtraining or undermining harder/quality workouts. If I had to guess at the moment, I think my MP is likely 6:45-6:50 and my recovery pace is likely anywhere between 8:45 to 10:30, I really don't worry about it. If I feel like running at all is just making me more tired, then it's probably time to reduce training volume for a few days or maybe take a break for a day or two.