6 Setting the Pace for Long Runs

  1. You may use current pace per mile or kilometer from a marathon, and add 2 minutes per mile or 1:30 per kilometer.
    OR
  2. The “Magic Mile” (MM) can also help you set this pace. During the beginning of your program, you can run the magic mile once a week. The first MM should not be run very fast – just write down your time in the journal as a reference. Follow the instructions in the MM section, above. Use the MMs on the schedules at the end of the program to set a realistic goal for the race itself.
  3. Take your fastest time of the three and multiply by 1.3. This will tell you current potential per mile in a marathon if everything was perfect.
  4. Add two more minutes to this potential time for a safe long run pace.
  5. Add 30 sec/mi for every 5F degrees above 60F. Centigrade/metric runners should add 20 sec per kilometer for every 2C above 14C.

Remember to convert minutes and seconds into minutes and hundredths of a minute

Example: 10:15 MM time for 1,600 meters:

10.25 X 1.3 = 13.325 minutes or 13:20 per mile in minutes and seconds

Then, add two minutes to slow down the pace for long runs

13:20 + 2:00 = 15:20 per mile pace at 60F/14C

To convert per mile pace to per kilometer pace, convert the mile time into minutes and hundredths of a minute and multiply by .62 (Example: 10 min/mi = 6.2 min/km or 6:12 per kilometer.

To convert a per kilometer pace to a per mile pace, multiply the kilometer pace by 1.613

Example: 6:12 per kilometer = 6.2 min/km X 1.613 = 10.00 min or 10:00 min/mi

Pace for other runs. If you have a time goal, follow the instructions see here. Those who are running for enjoyment or “to finish” their current goal race, can run any speed they wish on “maintenance” days, if the body is recovering.

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