The long run can be the biggest part of your training. You will spend lot of time on your feet and physically and mentally need to prepare yourself for running this distance. You don’t want to burn yourself out during this run so you need to figure out the right pace for body and be able to hold it successfully. You may have different goals due to your training. Here are some suggestions on how to make your long runs successful.
1. Comfortable Pace Is this your first half-marathon or marathon? Then getting in your mileage is your ultimate goal. You want your long runs to be at least 60 seconds per mile slower than your shorter runs. You goal is to get in the distance and have your body be comfortable.
2. Race Pace Do you have a race pace goal established? Then practicing this pace during your long runs may be something you want to practice during your long runs. You might want to integrate this pace during the middle of your long run for 2-5 miles. This type of run should not happen every week.
3. Fast Finish Finishing your race strong is the major goal everyone should have. Burning yourself out or hitting the wall is something no one wants. A great way to practice this is starting your run at a comfortable pace. Then at the last few miles of your long run picking up your pace to your race pace goal.
Remember one long run pace may not work for someone else. Be safe and smart when builds your long run distance.