Pace question: Long run vs. short run

[rubato]

I have another question for all you experts. When in training, do you keep the same pace for your short runs as you do for your long runs? I just did a short run and ran each mile about 10 seconds faster than I run my long run splits. Is that normal?

Thanks.

 

[jmasgat]

My run paces are determined by the kind of run I'm doing that day, and the training plan I am using. Here's what I did for my recent marathon training. For speedwork, it's a fast pace (7:30) for whatever the intervals are. For my tempo run, it's about 8:30 and for my long runs, somewhere in the 9:00-9:15 range.

Maura

 

[FireDancer]

I'm pretty consistent on training runs between 3 and 10 miles. Once they get over 10 the pace usually drops about 10-15 seconds and once it gets to 15 it really starts to fall.

A lot of it also depends on how much I am concentrating on going fast. If I am letting my mind wander or I am working out a problem in my head the distraction slows me a bit. On some runs I run like I am trying to hold the lead in a race and concentrate the whole time.

 

[SAHDad]

I'm in pretty much the same boat as FireDancer - if the run is anywhere from 4 to 10 miles, I have basically the same pace. (There is a difference between indoor and outdoor runs, however - with the outdoor runs actually being faster.) For longer runs, I tend to slow down, and if I am only running 3 or less, it is either a "as fast as possible" time trial, or I am sick/injured/recovering from a race, and I go pretty slowly.

The exceptions are hills, tempo runs, and intervals. I tend to slow down for hill work, but maintain the same perceived effort as the run would be on level terrain. Intervals will have fast periods and slow periods, and a tempo run will be as close as possible to my 5k race pace (typically).

 

[FFigawi]

My shorter weekday runs are about 1:00 to 1:30 faster than my weekend long runs. I try to base everything off my usual marathon pace of 9:00 per mile. For the shorter runs, I up that to 8:45 or 8:35, and even faster when doing speedwork. For my long runs, I try to keep it between 9:45 and 10:15. I've found that doing all my runs at the same pace makes it tough for me to go faster in a race. I need to have my legs and lungs used to a faster pace than marathon pace in order to maintain that marathon pace during a race.

Of course, none of this pacing stuff really applies to running Goofy. I backed off to a 10:30+ pace for both races and think that's one reason I wasn't completely drained and sore at the end.

 

[Padstack]

Here is my basic schedule:

Monday - 3 -4 mile recovery run @ long run pace (9 - 9:15)
Tuesday - off
Wednesday - 6 - 7 mile tempo run @ just over race pace (8:15 - 8:30)
Thursday - 5 - 6 mile run with hills @ race pace
Friday - off
Saturday - long run (9 - 9:15) or mile intervals @ race pace minus 15 seconds (7:45)
Sunday - off

 

[scoolover]

I do mile repeats at about 8 minute pace. Long runs are more like 10-11 minute pace. 3-4 mile runs end up being in the 8:45 to 9:15 range.