Why are training runs slower

[EMHDad]

I know there are smarter people than me. However, there are some aspects of training that I do not understand. I am betting someone here does.

Why exactly should I be training at a slower pace than I plan to run race day? I understand that I shouldn't overdo it. I also understand the importance of pacing. However, I have read for the training runs to be 2 minutes slower in pace than race day. This seems like a lot of time. Also, is it just the long run or every run I do. (Right now I run 4 times a week). Thoughts? Thank you.

 

[princessbride6205]

I don't know all the reasoning, but it isn't all your training runs that slow - usually just your long run.

For long runs, I do 1-2 minutes slower than race pace.
For short runs, I do anywhere from 30 seconds faster to 1 minute slower than race pace. (FYI, I'm a run/walker)

I'm curious to know more about the theories behind this as well.

 

[lerxst]

I have no idea either. My long run this weekend was 13 miles and I did it at 2:45. I was purposely slower than normal (like I had read). I will admit that last mile and a half was a bear.

But almost felt defeated at the end because was slow. (I partly dont trust that gps on my old iphone whether it is running nike+ or mapmyrun.)

Anyone else with theories why we beat ourselves up over slow (training) times?

 

[fashionista311]

if you are truly racing a distance, that means you are going full throttle, 100% of your effort, you are truly sucking every last bit of ounce of speed out of your legs. that kind of effort is too hard on your body to handle every week. if you are going hard 100% of the time, your body has no time to recover adequately. by slowing the pace, you are allowing your body to build the endurance required needed for the distance.

as far as how what runs should be slow...it really depends on where you are with your running. more experienced runners will definitely from speedwork, tempo runs, progressive long runs, etc...but you have to have the base mileage to handle these types of workouts. if you are a new runner, i would say just worry about getting in the miles at a comfortable pace, and the rest will follow with time.

 

[johde]

Like other's have said, the long runs are the only ones that need to be slower. The rest of the time you can do a variety of things depending on your experience. But the goal is to work on one or two pieces of the puzzle at a time with the goal of putting it all together on race day. Expanding on what fasionista said, I need a week or two recovery from running a half marathon at half marathon pace. I only do that once: on race day. But on the other hand, if you do 10-12 miles slow, you can probably do another training run in a couple of days. Likewise, I can do 4-5 mile at half marathon pace and still do my next run.

I'm a low mileage runner so most of my runs are easy-moderate in speed. I mostly follow one of Galloway Time Goal plans so onces the long runs build, I alternate between long runs and speedwork. Most of the rest of the runs are faster than my long run pace to the slow end of half marathon pace.

 

[yulilin3]

I am, by no means, an expert, but here's how I look at it.
The long runs are done for endurance...the goal of a long run is being able to finish it. If you go full throttle on a long run that you haven't done it'll be hard to finish it, you'll hit the wall because your body is telling you that you haven't done this distance and you're going to fast. Also going slow prevents injuries to muscles that are not used to going so far.
Once you're done with a particular long run and you've done it at a comfortable pace your body will admit that it CAN do it, that's how you build endurance.
The short runs are maintenance, you keep your muscles moving, I usually run the short ones as hard as I can without huffing and puffing too much.
It has worked for me, I started Galloway and run/walking in January, my pace was around 16 mm, as of now I did my 10 miles run this past week training for the Tower of Terror 10 miler with a pace of 14:35 mm, I made sure I was going slow and able to finish. The last mile was a challenge but I did it.
My short runs average around 13:30 mm.
Just my opinion

 

[sunshine girl]

I have a hard time understanding this too.

I can run very consistently and very comfortably at one pace all through training on my long runs, and then I run that exact same pace during the marathon. It's worked for me to do it that way. I'd be afraid to suddenly increase my pace on race day to something I hadn't practiced for long distances.

So maybe I'm running my training runs too fast, but I'm comfortable and not hurting myself. Or maybe I'm selling myself short and could run the race a lot faster based on my training pace??

Anyway -- I don't know either!!

 

[Qltrgrl2]

This is an interesting thread. I am a relatively new runner (less than 2 years) and will be going Goofy in January at WDW. This will be my first marathon and first back to back race. My goal is just to finish and my best half is 2:03. Up until last week, my long runs were at 10 mm pace. Now I am slowing down since the mileage is increasing so as not to hurt myself. It makes sense to me.

 

[fashionista311]

I have a hard time understanding this too.

I can run very consistently and very comfortably at one pace all through training on my long runs, and then I run that exact same pace during the marathon. It's worked for me to do it that way. I'd be afraid to suddenly increase my pace on race day to something I hadn't practiced for long distances.

So maybe I'm running my training runs too fast, but I'm comfortable and not hurting myself. Or maybe I'm selling myself short and could run the race a lot faster based on my training pace??

Anyway -- I don't know either!!

I think "race pace" really depends on the type of training you put in. If you are putting in those 50-70+ miles/week with speedwork, tempos, and progressive long runs...then yes, you will be going out at race pace, and you should have an idea of what that will be at the end of the training cycle. Otherwise, you aren't really "racing" the marathon as much as "running" or "finishing", and yes, you should be going out at around your long run pace. Last year, for example, I knew I didn't have the kind of miles in me to race a marathon, so I went out at a comfortable long run pace, and ran the whole thing, and finished with a smile on my face. But that didn't mean I was running my long runs too fast...I just wasn't racing the marathon. Make sense?

 

[miker1251]

I know there are smarter people than me. However, there are some aspects of training that I do not understand. I am betting someone here does.

Why exactly should I be training at a slower pace than I plan to run race day? I understand that I shouldn't overdo it. I also understand the importance of pacing. However, I have read for the training runs to be 2 minutes slower in pace than race day. This seems like a lot of time. Also, is it just the long run or every run I do. (Right now I run 4 times a week). Thoughts? Thank you.

Here is a simple explanation of the long, slow run.

http://runninglam.com/2011/04/23/deciphering-the-long-slow-distance-run-part-ii/

 

[yulilin3]

I think "race pace" really depends on the type of training you put in. If you are putting in those 50-70+ miles/week with speedwork, tempos, and progressive long runs...then yes, you will be going out at race pace, and you should have an idea of what that will be at the end of the training cycle. Otherwise, you aren't really "racing" the marathon as much as "running" or "finishing", and yes, you should be going out at around your long run pace. Last year, for example, I knew I didn't have the kind of miles in me to race a marathon, so I went out at a comfortable long run pace, and ran the whole thing, and finished with a smile on my face. But that didn't mean I was running my long runs too fast...I just wasn't racing the marathon. Make sense?

Interesting point of view...so am I a racer or a runner...as of right now I'm a runner, well more a runner/walker, I'm not concerned with time, other than the required pace limit, I don't mind going at a comfortable pace to be able to finish strong. I do have friends that are racers, they want to improve on PR times,etc. Will I ever be a racer? I'm not sure, as of now I'm very happy with finishing.

 

[fashionista311]

Interesting point of view...so am I a racer or a runner...as of right now I'm a runner, well more a runner/walker, I'm not concerned with time, other than the required pace limit, I don't mind going at a comfortable pace to be able to finish strong. I do have friends that are racers, they want to improve on PR times,etc. Will I ever be a racer? I'm not sure, as of now I'm very happy with finishing.

Just finishing is really awesome! We all have to keep in mind that running is for fun (you mean we don't get paid for this?!), and we have to keep the right balance that works with every other obligation you have in life. My point is that just if you haven't put in the very serious, very hard training to really race a marathon, it's unrealistic to think you'll be able to hold a faster, race pace for 26.2 miles. But that doesn't mean you can't have a great race, enjoy the training, and maybe even PR!

And for the record, I'm averaging a little over 45 miles/week for my fall marathon with a couple of tough sessions a week. It's definitely the hardest I've ever trained personally for a marathon, but I still wouldn't call it nearly enough miles to truly race a marathon, either.

 

[John VN]

Just finishing is really awesome! We all have to keep in mind that running is for fun (you mean we don't get paid for this?!), and we have to keep the right balance that works with every other obligation you have in life. My point is that just if you haven't put in the very serious, very hard training to really race a marathon, it's unrealistic to think you'll be able to hold a faster, race pace for 26.2 miles. But that doesn't mean you can't have a great race, enjoy the training, and maybe even PR!

And for the record, I'm averaging a little over 45 miles/week for my fall marathon with a couple of tough sessions a week. It's definitely the hardest I've ever trained personally for a marathon, but I still wouldn't call it nearly enough miles to truly race a marathon, either.

A little curious as to what for you is, to truly race a marathon?

With 45 miles/week would it be to finish the full in under 3 hours?

 

[fashionista311]

A little curious as to what for you is, to truly race a marathon?

With 45 miles/week would it be to finish the full in under 3 hours?

I could run 145 miles/week and not come anywhere near finishing a full in under 3 I'm fascinated with the physiology behind running/marathoning, and I love learning all about it, but unfortunately, I'm just not a very good runner

But, I don't want to put a time constraint on it. Everyone has different genetic limitations. With training, we can of course improve greatly, but the fact of the matter is, not at of us can be elite athletes, or maybe even BQers, no matter how much we train. One person's sub 3 is another person's sub 4 is another person's sub 5..ya know?

But I define racing as an all out, full throttle, no holding back, sucking every ounce of leg speed out of you. I'll be honest...I don't even know if I've achieved that for a 5K yet.

Daniels Running Formula (great read) has an interesting chart/theory. He says a 20 miles per week, you are running at 20% of your potential. At 40 miles week, you are running at 60% of your potential. At 80 miles a week, you are running at 80% of your potential. The more miles you run, the closer you get to your potential. However...you also get diminishing returns. You get much more benefits going from 20 miles a week to 40 miles a week, then going from 40 to 60 miles per week. So again, you have to come up with the right mix and balance with your own training.

I do think having a basic understanding of some of the science is helpful in setting honest and achievable marathon goals.

 

[Qltrgrl2]

Age is also a huge factor with running as well as any sport. Do not expect to run as fast at 40 as you did at 35 and so on. I started late (57) so my expectations are far different than the young ones on these boards. Injury is also a concern so the long slow runs make alot of sense to me.

 

[John VN]

I could run 145 miles/week and not come anywhere near finishing a full in under 3 I'm fascinated with the physiology behind running/marathoning, and I love learning all about it, but unfortunately, I'm just not a very good runner

But, I don't want to put a time constraint on it. Everyone has different genetic limitations. With training, we can of course improve greatly, but the fact of the matter is, not at of us can be elite athletes, or maybe even BQers, no matter how much we train. One person's sub 3 is another person's sub 4 is another person's sub 5..ya know?

But I define racing as an all out, full throttle, no holding back, sucking every ounce of leg speed out of you. I'll be honest...I don't even know if I've achieved that for a 5K yet.

Daniels Running Formula (great read) has an interesting chart/theory. He says a 20 miles per week, you are running at 20% of your potential. At 40 miles week, you are running at 60% of your potential. At 80 miles a week, you are running at 80% of your potential. The more miles you run, the closer you get to your potential. However...you also get diminishing returns. You get much more benefits going from 20 miles a week to 40 miles a week, then going from 40 to 60 miles per week. So again, you have to come up with the right mix and balance with your own training.

I do think having a basic understanding of some of the science is helpful in setting honest and achievable marathon goals.

Age is also a huge factor with running as well as any sport. Do not expect to run as fast at 40 as you did at 35 and so on. I started late (57) so my expectations are far different than the young ones on these boards. Injury is also a concern so the long slow runs make alot of sense to me.

Only a walker here who is just starting to jog and run. Most ever walked was about 40 miles in a week. I have my own methods for training because of arthritis and other stuff that happens to a 62yo body. My first full was an all out attempt to complete my Dopey Weekend in 2011 and finished in 4:56:28 walking. That was surely racing for me but understand that a runner would consider it crawling. My best half was 2:11:12 last November in the Space Coast Half and again even more all out walking but a tip-toe through the tulips for a runner.

Guess it's really a perspective thing of where one is and what one expects or would like to achieve from the effort given towards training.

 

[wood8176]

I think there are a few theories for this running strategy. I am a novice runner, but I read a lot on the subject. I should probably spend more time running and less time reading about it! A particularly good source of info is Runner's World (online and in print magazines).

They provide a number of running plans that follow this general pattern: Easy Run, Speed/Tempo Run, Easy Run, Long Run. Usually the Speed Run is faster than your Race Day Pace, and the other runs are slower; with the Long Run being considerably slower.

In one article they explain that speed and tempo workouts improve your muscle strength and speed, and long runs improve your Cardiovascular system and body's ability to deliver nutrients after long periods of depletion. The goal of the long run is more "time on feet" rather than "time to finish" if that makes sense.

Another article by a exercise and physiology grad student explained that if you run 10 miles at a 10 minute per mile pace versus someone running 10 miles at a 8 min per mile pace, in theory you would be taking 25% more strides, your heart and respiratory rates would be elevated 25% longer and while you were slower; you would have had a better workout for the intended results of the long run.

 

[cewait]

I am late on this but here is what I know and coach.

We teach beginning folks to run the long runs slow to engage a more aerobic fuel burn. If one goes out and runs too hard, they use up all available glycogen and bonk on the training run. The ideal effort for a long run is in the 5-7 out of 10 effort or about 70-85% of the anaerobic threshold heart rate. By running here, you create adaptations that help the body prefer fat as your primary source of fuel and minimize the glycogen burn.

For a newer runner on race day... There is no race day pace as compared with training pace. Just lace them up and head out on your race just as though you were running from your house. The first few races are full of emotion and new experiences and you will tend to run faster than trained. Just take in a few deep breaths, roll your shoulders back occasionally and enjoy the run.