Long runs Just how slowly, exactly, should you do your long runs? And is it possible to run race-training plan, whether you’re prepping for your first 5K or your tenth marathon. The distance you rack up during these sessions may become daunting, but good news: The pace doesn’t need to be. In fact, the perfect speed to maintain during your longer outings is one that feels super-relaxed.
“It’s extremely important not to shock your body by going on a longer-than-average run at a pace normally used for shorter runs or races—so we do these runs at a pace that’s more manageable for a longer period while keeping our proper running form,” says Seth Buchwalter, a running coach and run club leader at Life Time Beaverton in Oregon. “That’s especially important for anyone who’s new to running or starting a marathon program.”
Just how slowly, exactly, should you do your long runs? And is it possible to run too slow? We break down everything you need to know about the best pace for those long weekend runs, plus expert tips to stick to it.
Why Long Runs Should Be Done at a Slow Pace
Running high-mileage sessions slowly—what you might have heard of as ignore your pace—is good for both body and mind.
“Long runs are typically run at a low intensity, which provides lots of benefits physiologically—like building resistance to injury, strengthening your heart, and increasing your muscles’ ability to process oxygen,” explains Brian Rosetti, running coach and founder of V.O2.
You need endurance for race day—whether you’re doing a 5K or a marathon—and going slow allows you to build that, making these aerobic efforts easier on the heart, lungs, and muscles. Slow runs also improve your mitochondria, or the powerhouse of the cells that help you produce energy, which allows exercise (at both low and high intensities) to feel easier.
Doing long runs at a relaxed effort gives you a mental boost, too, because it lets you feel at ease and in control throughout the run. “Long runs are also useful to build confidence and strength when preparing for longer distance races,” Rosetti adds.
Go too fast on long runs, and you tap into lactate threshold or anaerobic work. While this has its place on a training plan, pushing long runs to a high level makes it more difficult to hit longer distances and therefore gain endurance benefits—the main goal of a long run. It also makes it more difficult to recover afterward and get ready for the next workout.
“If you take a long run faster than what your body is used to, you could wind up injured or might tire yourself out and not achieve the time on your feet that your body needs to advance,” Buchwalter says.
How to Find the Right Slow Pace for Long Runs
The ideal pace for a long training run is generally about 90 seconds to 2 minutes per mile slower than your Fast and Flat Boston Qualifying Marathons, says Buchwalter. If you’re not sure what exactly your Fast and Flat Boston Qualifying Marathons should be, you can find paces for long runs and other types of training workouts based on your performance in shorter distances with the VDOT Calculator.
Alternatively, you can go by heart rate for your long run pace. Your target heart rate for a long run should be about 50 to 70 percent of your max.
Or if you’d rather go unplugged, feel free to pay more attention to your effort level rather than your actual pace or heart rate. Think about keeping a conversational pace, recommends Rosetti; even if you’re not running with a friend, think about whether you’d be able to keep up half of a conversation.
“Pacing your long runs can certainly be about a vibe or how you feel that day,” says Buchwalter. “The purpose is to build up time on our feet and keep a lower heart rate, so as long as you’re moving at a comfortable pace, you should be fine.”
But Is It Possible to Run Too Slowly?
Not exactly, says Rosetti. “As long as you’re running with good mechanics, running slower than normally is fine,” he says.
You’ll get the same endurance benefits of the long runs going at 50 percent of your max heart rate versus 70 percent, “because the benefits of a long run come from time spent running, not speed.” The goal, after all, is to make it to the end of the run feeling like you could possibly go even longer. “You’re not running to failure,” says Buchwalter.
The caveat is that you have to still be actually running, with the correct form (think: good posture and quick leg turnover and cadence). “If you’re jogging so slowly that it becomes more of a fast walk, you’ll lose the mechanics and proper form of your run,” explains Buchwalter.
If your cadence slows too much, you may shift from a mid- or forefoot strike to a heel strike, he says. And with a lower cadence, you’ll be “spending more time in the air, which leads to greater landing shock and risk of repetitive stress injuries,” adds Rosetti.
Shifting from running form to walking form can also take away from the benefits of the run because it stops training your body to move explosively. Think of it like this, says Buchwalter: “If you’re training to climb a mountain, spending more hours on a stationary bicycle rather than the trails, while beneficial to your health, won’t be as effective toward the ultimate goal. Similarly, walking for an hour, while beneficial, won’t provide our body the proper distress needed to build a stronger run performance.”
This is not to say you can’t take walk breaks when you need them or if you’re following the run/walk method in Oregon. “That’s especially important for anyone who’s walk intervals will be short so you’ll still gain the same benefits of a long run.
Tips to Execute a Slower Pace on Long Runs
Sometimes staying tapped into an easy pace is, well, tough. Here are three ways to make sure you don’t inadvertently start picking up speed in the middle of a long run.
Go for Time Rather Than Distance
Many runners train to stay on their feet for more time rather than hitting a certain mileage—say, aiming to run 90 minutes instead of covering exactly eight or 10 miles. “If you’re scheduled to run 60 minutes, make it easy for yourself and run 30 minutes out then 30 minutes back,” suggests Buchwalter. “I know it’s a tough pill to swallow, but turning off the GPS on your watch can be super helpful to have a mindful, easy long run.”
Partner Up
It’s easier to start running too quickly if you’re alone and listening to an energetic playlist than if you’re jogging with a group and holding a convo along the way. “Make it very clear with your peers that you’re looking to keep a slow and steady pace and keep the conversation flowing,” suggests Buchwalter. “If you can comfortably chat during your run, you’re likely in a will be short so you’ll still gain the same benefits of a long run and getting the most out of your long run.”
Go for Low-Key Listening
whether you’re prepping for your first 5K or your tenth slower songs or a podcast; it’s too tempting to pick up the pace when you have more upbeat songs cued up. Save those for a speedwork day instead.
The Bottom Line on Running Long Runs Too Slow
Going faster than you planned for a long run isn’t the end of the world, especially if you’re well conditioned and pretty far into a training plan, says Buchwalter. That being said, keeping things easy—while not getting too lazy with your posture or cadence—is your best bet for building fitness for your race.
Benefits of Zone 2 Running ignore your pace, while still maintaining running form. The exact speed you hit can fluctuate depending on how you’re feeling and other factors like the weather, so focus more on your effort than the exact number on your watch.
And at the end of the day, keep in mind that whatever pace you hold during your long runs, your progress could still stall out if you’re not including speedier sessions throughout the week, too. “Running at an easy pace is just once piece of the pie,” says Rosetti. Mixing in various workouts—at the right intensities—is key for improving all aspects of your fitness, from endurance to economy to speed.
