Long, Slow Distance Training Is the Key to Building Endurance for Race Day

Keep in mind that a slower pace doesn’t mean you’re barely hoofing along out there on your run. In fact, your, or steps per minute, should be about the same at the slower speed as it will be during your race pace, says Wooten. “To put it differently, running for two hours on a long slow day and running a two-hour race would actually take the same number of steps—and that’s some good reassurance to keep in your back pocket as you approach the starting line,” he says.

is challenging in itself—for a marathon, for example, you’re likely working up to about 20 miles at the peak of your training schedule. So it’s good that the pace should be easy—and we mean. “This aerobic run should be done at a low intensity, a pace that feels almost effortless,” says Takacs. “The pace should be one you could maintain for what should feel like forever.”

You might think of it as a minute to 90 seconds slower than your goal race pace. But you really don’t need to be that specific or to look at your watch repeatedly. The simplest way to determine it is to keep it a conversational pace. A good rule of thumb, says Wooten, is that you should be able toIf you prefer to gauge effort by RPE, aim for less than 5 on a scale of 1 to 10.

The duration of your long run can translate to a certain number of miles, though some coaches advocate for not even keeping tabs on your mileage but, instead, simply maintaining an easy pace for a set amount of time, based on your. “If you know that you’re dedicating a certain amount of time to your run, it’s a little easier to just be content with sustaining the moderate effort—because running harder won’t get us done any more quickly,” says Wooten.

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