Do you find yourself aiming for the same pace per mile on every run? Let's take a look at why you need to be more intentional about mixing things up.
The hashtag #beatyesterday is a popular one in the running community, and there certainly is a lot to be admired about that mindset. But it also can be a dangerous one.
While improvement is a goal for many, you need a good game plan to get where you want to go. And believe it or not, one of the best ways to stay healthy and achieve your goals as a runner is to take your foot off the gas sometimes. But you need to understand the when, why and how to succeed.
So when should you back off a bit on a run? Workouts at an "easy" pace should be a regular part of any training plan. They are especially important the day or two after a race, a long run or a hard workout. Easy runs should be slower than your marathon race pace by around one minute per mile (more on that later). Fun fact: About 80 percent of miles done by elite runners are at "easy" pace (of course, that's relative, right...)
Why do you need to slow down? These recovery miles are what prepare you to perform better on your harder days, which is where improvement really happens. If you don't give your legs a break, it eventually will catch up with you. Don't be afraid of losing ground by taking it easy or (gasp) taking a day off! If your body is telling you it needs a rest, it's best to listen to it.
Now you know when and why, so let's dive deeper into the how. One of the best ways to determine your different paces is to base it on a recent 10k (not your PR). Set aside a day this week to knock out a fast 10k and use that time moving forward.
Say your 10k takes 50 minutes, or just over 8 minutes per mile. Based on this, your easy run pace should be 60 to 90 seconds slower per mile or 9 to 9:30 pace. This should also be the pace for your weekend long runs as you increase your mileage on the way to going 26.2 miles.
One of the most common mistakes I see is runners pushing too hard on their long runs. I believe the best strategy for long runs is to run for time. Using the example above, if your training plan calls for 15 miles, instead run for 2 hours and 20 minutes (that's 9:15 per mile). Don't worry if that gets you 14.4 or 15.8 miles, just stay relaxed and get in your time.
Why do I say this? Because you can't run 2 hours and 20 minutes faster than 2 hours and 20 minutes! This immediately changes your mindset while out there. There is no need to hurry or push yourself. Long runs should be about time on your feet and finishing with a positive feeling, knowing you have more in you.
Just like in life, putting the pedal to the metal too much is dangerous for a runner. Embrace your easy days. Know that they are setting you up for success in the long run. Now get out there and slow down!