Long Run Pacing for Half Marathoners
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- Опубліковано 29 бер 2020
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How fast should your long runs be during half marathon training? And how long should those runs be if you're training to run 13.1 miles? In this video, Jason shares strategies for determining your easy pace, how far to run if your goal is to finish vs. to race fast, and the types of workouts you can do within a long run.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunning.com/ to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
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There's a bear in the house 🐻🐻🐻 🏃♂️🏃♂️🏃♂️...................this is when all those hard speed sessions pay off.
100% Easy pace long run early in the training block. Faster, more race specific long runs later in the training block. The race specific long runs depends on the race. If I'm running solo at a mega race or time trial, progression long runs cutting down to tempo pace at the end works best for me. If I'm racing at a smaller race with a chance to podium I know I have to incorporate surges into the long run to simulate the accelerations and attacks that'll happen.
This was super helpful, Jason. I like the videos in the back, too - more relaxed feel. I really like the 3/1 LR. First 75% of the workout is easy pace and the last 25% (more like 15 - 20% with a cool down mile) is something closer to tempo / mid-hard effort. These are great because they (1) keep your easy pace honest (2) really break up the long run mentally (3) get me use to running hard on tired legs. Really get your dollars worth on those days.
Great video. Today's long run for half marathon was 15 miles.
11 miles good effort followed with 4 miles at or below goal race pace. Went very well. Aiming for sub 1:59:59.
Hahaha I love the realness of this video (and of course, the fact that it is very informative)
Thank you Jason for your helpful videos🏃♂️🙂. I usually do 25k-35k long runs for marathon training. I run half marathon runs as tune up races. These long runs help very much as well as tempo workouts. My half marathon PB is 1:26:35.
Thanks Jason love the topic and love the kids.Would be helpful if you spoke in kms . Also speaking about rest day before long run or day after ? Thanks again, keep them coming.
Thanks Jason, love your content!
Thank you Bobby!
Thanks for the video - I feel like I am on the right track now! I am doing a base build - currently running 44 miles/week - all at easy pace ~70% HR. I was planning to keep building to 60 miles/week (by increasing +5%/week - specifically adding 20 mins total running time each week).
I enjoyed a training plan where I did fast finish long runs. I was pleasantly surprised I was able to get up to race pace in the last miles.
Malecia Walker some of my best memories are fast finish long runs! Totally agree
I so love these types of runs!! I have been doing this more and more often as of late
Thanks for really good tips to mix up those long runs. I usually end my 17-19 k long run uphill. I need to climb 90 meters altitude, and can choose short and steep or a little longer and more gradual climb.
Thanks Coach!
Thanks for great explanation of easy and recovery! Training for my first half in March. Hoping for 2:15 finish time.
Same
I am glad I finally watched a video with this information regarding half marathon. Thanks for the video. Additionally it also made me laugh when you had the noise of the children at the background, reminds me what happen to me sometimes when I try to work from home and my children are around.
Jason, thank you for sharing your running insight. I typically alter my long runs. first I'll run 12 mile with 4 to 6 miles just a bit faster than marathon pace. The following week I'll run a 16 miler at easy pace. I'll also have a day of speed work which gets me around 9 miles when including WU and CD.
Thanks Bill! This is a great approach to long runs
I put in 3 Half Marathons in the past 10 days. Just getting out and about. Love the distance! My fastest was done in my elite days at the halfway point of Chicago Marathon 99. 1:07. Then blew up at 20, ending at 2:30 flat.
A little different than your other videos, but still great! Hope you were able to take care of the bears. ;)
I'm trying not to overthink things, but how do you differentiate between easy and recovery pace? Is it basically just whatever feels easy for a given run? I've been doing all easy and recovery running by RPE. Not even looking at pace, power, or HR on these runs. Just making sure I'm not straining and that my breathing is easy and well under control.
For these runs, the pace can vary quite a bit. But it tends to fall within a certain range. Faster or slower depending on how strong and rested I feel.
Does this sound like I'm on the right track? Or should I be changing anything up?
I'm training for my first half marathon ever and I'm trying to gradually increase my long runs from 12km to 16km and hopefully up to 18 km before the race and I do them at an easy oace. Wish me luck 😄🤞🏾
I'm doing the same thing now. How has it gone for you?
I generally do my long runs by time (between 90 min - 120 min). Always in easy speed. My pb in HM is 84 min (pace 4'00/km) and my easy runs are generally pace 5'00/km. I think it is always good to do increase speed (progression) on the last 5 km of the long run, but i don't do this because generally i do a tempo run or a similar lactate threshold session on the day before. So my long runs are always easy and by time, since i need time to make my legs feel tired. My longs runs are always in hilly courses. Once a month, when i am very tired, i do my long runs in 75 - 80 min.
You've got a great approach to your long runs! Looks great to me.
I started training this way since 2 weeks. We’ll see what are the results. Got it from Lidyard Training.
I usually do two 10k during the week at race pace with a 5k or hill training between. Saturday or Sunday a long 10 to 20 mile life dependant. Try to get into a 15 k or ten mile tune up race about a month out. Usually bike or swim as cross training.
I love progressing from easy pace to HM target pace during long runs. From time to time i like to switch to some sort of interval-like long run. Eg. 3x5k at faster than marathon pace with 1k rest in between in the middle of a 25-30k long run
Love it! You can't do a faster LR every time, but these are great options for HM/marathoners.
If there's anyone I trust to tell me how to run fast, it's the guy who lives in a house full of bears.
I’m a high schooler, don’t really run half marathons I’m more of a 5k guy. My long runs are 70 minutes every Saturday and I usually just aim to get in 10 miles so I take the first 5 miles around 7:00-7:15 pace and then for the last 5 cut it down every mile sometimes to under 6:20 if I’m feeling good
What do you think of long run w/ WO, two days easy, another long run but easy, speed, two days easy?
I run up to 24km to 25km at a relatively easy or solid pace, but will often run 5k of the last 6k at marathon pace or faster. I will extend this to 9km of the last 10km late in the training block. The question of "conversational pace is problematic, as I used to train a lot with my son, until he got too fast and I got too old. The problem is he doesn't talk much, so I would do all the talking and he would do all the listening, meaning we still don't know what his conversational pace is. Now he gives me a 10 to 12 minute head start and he would try to catch me by the last, easy km. We did one, over 20km last Sunday morning, just for fun given there are no races on the horizon. It was fun, especially as he didn't catch me this week. Love you new reality, there's a bear in the house hahaha.
Thumbs up just for the kids 😂😂😂
I want 20 minute 5k. Is building up to the milage of a half marothon a suitable goal? As aerobic base super important.
After running a half marathon and taking some time off to recover I would usually start training again with a 6 mile long run progressing by 1-3 miles each week depending on how my speed and tempo runs go that week and whether I did any additional activities the day before (biking or hiking). Every now and then I'd do an easy week with a shorter long run to recover. I am wondering when, during a 12-14 week long training cycle, would be the best time to start doing those higher quality long runs and for how many weeks I should do them?
Sounds like a good strategy! I'd do maybe 2-4 "fast" long runs in a 12-14 week cycle when you've already run the distance. So for example, get up to 14 mils, and then your 2nd 14 miler can include some fast work. And it'd probably be better to do these harder LR's during the second half of the training cycle.
I am 78 my half marathon time is 2:30 my easy runs are at 13 or 14 minute mile So my time is spent on long runs are over two hours and I know when you go over two hours the benefits get less. Do I need to incorporate more long runs? Thanks Larry
I do my long runs mostly in a hilly area at an easy effort for between 80min - 2 hours.
Kids are the best !! Oh and thanks for the tips
Hi Jason. I've only been running seriously for about a year, and the past couple of months I could do half-marathon distance long runs comfortably. Slow, though, I'm talking 2h30m for the 21K. I've read abt the 2hr rule. Should I bother doing longer long runs or should I work on a faster pace first?
If your around 6-6.30 min a km for your easy runs and your new then I don't think your far off the mark. I think it's important to build the base first, I mean not throwing in fartleks or intervals before you can complete 20-25km at a slow pace comfortably. Take your time and get to the end of those runs feeling fine then your ready to move it up a bit, but not too much at first, putting in a few Kms at a faster pace will give the run a pretty different feeling, tougher obvs. Slow with building it up.
Question for you Jason: I've always been curious about the conversational part of your 3 C's. For the most part I always run alone, so how do you practice this C without sounding like a madman on the trails? Thanks!
Ha! Very hard to not sound like a madman then... basically, if we were running together, we should be able to converse. Not long sentences without any effort, but short/medium sentences. You don't necessarily need to practice this, but perhaps just occasionally to check if you're being honest with your pace.
@@JasonFitzgerald Thanks for the reply! I try singing the alphabet....but become embarrassed when I pass someone. LOL!
@@Abes523 That seems harder than having a back and forth conversation!
Oh how I miss the sound of my girls when they were growing up! So many people see it as a disturbance rather than the sound of joy that it really is. Enjoy it while you have it.
Vary long runs between 16km and 27km. Sometimes steady endurance/tempo pace, other times slowly build pace to last 5km at threshold.
LOL, I’m sure he saw a bear come out the room .Hahahaha. Quick question Jason I always have the mindset of when I go on long run ( 10 + ) not stop. I try to prepare before hand as far hydration goes and I may take a little baby juice pouch . I live in Miami so if I don’t head out early enough the sun literally BAKES YOU . Every now and then I will run with some friends but they tend to stop every so often and hydrate them keep going. This throws me off as I’m not used to stopping. My question to you , is this counterproductive or is it fine ?
It's a good idea not to stop too many times or for too long. The training effect starts to decrease when you get several minutes-long breaks that let your heart rate decrease. But if you're just stopping at a water fountain for a minute or less, that's just fine. I wouldn't worry too much about it!
Thanks for the input and keep yourselves safe from those Colorado Bears... PRICELESS
I've wrestled with this question, so thanks for the video! I'm a 2:47 marathoner and WAS training for London. I work some marathon-pace miles into every long run, even in the early stages of a block; usually about 1/4 of the total distance I'm running. So, as my long runs increase, so do my "quality" miles. Some friends of mine do the majority of their long runs at an easy pace, then every 3rd week or so they will do a big day, like 12 out of 18 miles at MP. Whose approach do you prefer for an experienced, mildly competitive marathoner? (thanks again!)
This may be a personal preference, but I like a hybrid approach. Doing quality work in EVERY long run might be overkill, but near the end of a cycle I do prefer *most* long runs to have some quality in them for the HM/Marathon. There's no magic # of LR's to run with quality vs. only at easy pace so at a point, it's a matter of personal preference and finding what works for you.
There a bear in the house??🐻 Maybe he’s training for his first half?
Does he need to know the difference easy pace & recovery pace?
I have found a long run that’s interval based and I’ve enjoyed doing it because I feel like I have some running left in me when I’ve finished
Warm up 20 mins aerobic comfortable pace.
Main Set:
7 x 3 mins moderate pace at ~ 80 spm, on 1 min walk recovery
7 mins aerobic run comfortable pace.
7 x 3 mins moderate pace at ~ 80 spm, on 1 min walk recovery
Warm down 15mins aerobic comfortable pace.
I do 2 HMs a year and have pb'd at every one I have done. I'm now down to 95mins. I would love to progress to under 90 mins so have incorporated longer runs 14-15miles into my routine. I do them in heart rate zone 1, which for me is under 143bpm. This gets hard for the last mile or two (most of which is uphill). I'm doing 9:15-9:30min/mile. I guess my question is, how often should I be doing them?
Now that you're getting competitive, I'd encourage you to run by pace rather than heart rate. If you're capable of a 95min HM, your easy running pace is likely closer to 8-9 min/mile. That heart rate limitation is preventing you from improving even more!
@@JasonFitzgerald thanks! I'll try that
Amazing haha
% of MHR on easy runs?
super cute bear ❤🧸🐻
I'm more of a 5k guy at the moment, but my favourite 'Half Marathon' session is this: 3 miles easy (~8:00 pace), 5 miles progressive (For me I usually start at 6:40ish and work it down to 6:00ish.), then a 3 mile tempo (If I'm feeling good it's 5:40ish, if not then it's more like 5:50), finishing off with an easy 1 mile cooldown.
However, I foolishly attempted this session on a particularly windy day last week and half a mile into the tempo section the wind had totally drained me so I gave up and jogged the remainder at 8:00 pace. :-(
Lol Don't let that bear catch you. It can sprint up to 40mph!
Remember teach your kids to OUTRUN their FRIENDS, that way they don’t have to OUTRUN the BEAR 😆
🏃 🏃🏃🏃🐻
Lactate threshold long run away from the bear!!!!