Like most runners, I often run my long runs too fast and my fast runs too slow. Lately I’ve been trying to force myself to slow down on my 10+ mile runs and really sprint my shorter ones. I found this super convenient training paces calculator on Runner’s World – http://www.runnersworld.com/tools/training-paces-calculator. You enter in your goal/actual pace for a race (I used my 3:33:00 marathon goal) and it gives you the ideal training paces. Even with the last few 90*F weather days, slowing myself to 9:09 pace is a bit awkward sometimes. But then I remind myself of the 6:52 pace I have to run in 3 days and enjoy the rest.
My training paces for a 3:33:00 marathon:
- Easy Run 9:09 per mile
- Tempo Run 7:37 per mile
- Maximum Oxygen 6:52 per mile
- Speed Form 6:22 per mile
- Long Run 9:09 – 10:20 per mile
- Yasso 800s 3:32 per 800 meters