How Fast Should Your Easy Long Runs Be?
- By Jeff Gaudette
- Published Nov. 5, 2012
Summing It All Up
The preceding pages were full of a lot of research, percentages and numbers. If you’re not as analytically inclined as I pretend to be, here is a neat chart to sum up the research:
|
Physiological system |
Perecent of V02max |
Percent of 5K pace |
Pace for 20 min 5K runner |
| Capillary development | 60-77 % | 50-75% | 9:40 – 8:00 pace |
| Myoglobin content | 63.1-77 % | 55-75 % | 9:20 – 8:00 pace |
| Glycogen storage | No Research | 65-75 % | 8:40 – 8:00 pace |
| Mitochondria development | 70-75 % | 65-75% | 8:40 – 8:00 pace |
The body of evidence is clear: your optimal “easy” long run pace is between 55 and 75 percent of your 5K pace, with the average pace being about 65 percent.
It’s also evident from this research that running faster than 75% of your 5K pace on your long run doesn’t provide a lot of additional physiological benefit. Therefore, pushing the pace beyond 75% of 5K pace only serves to make you more tired and hamper recovery.
In fact, the research indicates that it would be just as advantageous to run slower as it would be to run faster. Regardless of your ability level, 50-55 percent of 5K race pace is pretty easy, but the research clearly demonstrates that it still provides near optimal physiological benefits.
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If you’re feeling tired and the long run isn’t scheduled to be a “hard” day, don’t be afraid to slow it down. Start on the slower side of the pace recommendations (50% of 5K pace) and slowly pick it up throughout the run if you feel good. The long run is one of the stapes of your training week – make it count!
FILED UNDER: Training TAGS: Glycogen Depletion / Long Runs / Marathon Training / recovery runs
Jeff Gaudette
Jeff has been running for 13 years, at all levels of the sport. He was a two time Division-I All-American in Cross Country while at Brown University and competed professionally for 4 years after college for the Hansons-Brooks Distance Project. Jeff's writing has been featured in Running Times magazine, Endurance Magazine, as well as numerous local magazine fitness columns.