how to run marathon pace when long runs are slow
To give you an idea of the difference in fast and slow for two different runners, hereâs the kind of information in pace charts that RRCA coaches use. 1) Say you can run a 5K in 30 minutes, thatâs a pace of 9:40 (fast); your easy long run should be 12-minute miles (slow). 2) If you can run a half marathon in under 2 hours (about 9-minute miles), a slow run would be 10:22; you could expect to run a 5K in 25:30, at an 8:13 pace. If youâre more apt to track your heart rate on runs, a gentle pace would likely find your heart rate at approximately 110 to 140 beats per minute.