LSR Run Question

average_runner

The last time i did the marathon i did my LSR runs at 8.45 pace and in the end i ended up doing the marathon close to that pace even though i can run half at 7.50 or better pace.

I did plenty of LSR runs back then, did good taper etc.

So my question is, if your planning on doing 3.30 marathon what pace would you do the LSR at?

Should i aim for 8.10 ish?

Thanks

Woddle

Your easy long runs should be around 8'30 - 9'30 but from a bit of reading you should have the odd long run that is a session and closer to marathon pace (8'00). I reckon this is where I've been going wrong for so long.
I really like Mcmillans progression runs
http://www.mcmillanrunning.com/marathonpredictors.htm

and Pfitzinger and Douglas might have sth like 20 miles with 12 at MP.

RayCun

The usual advice is about a minute slower. For example, on the McMillan running calculator site, your pace for a 3.30 marathon is 8.01/mile, and your long run pace is 8.30 to 9.30.
The problems with running faster LSRs are that

• your other runs suffer
• you don't improve your fat-burning capacity
• you don't get the experience of time on your feet

RayCun

Woddle wrote: »

I really like Mcmillans progression runs
http://www.mcmillanrunning.com/marathonpredictors.htm

and Pfitzinger and Douglas might have sth like 20 miles with 12 at MP.

just noting that these are both to be run every second week, and both say that you are running these faster miles after/in between

your normal steady running pace (usually 30 seconds to one and a half minutes slower than marathon pace)

average_runner

Yeah bought the pfitzinger book myslef lately and thinking of following a program from that.


Think i made the mistake of not including some miles at marathon pace within my lsr:)

Thanks

RayCun

average_runner wrote: »

Think i made the mistake of not doing any LSR with marathon pace in there somewhere.

Think you made the mistake of not doing LSR that weren't at marathon pace

petermijackson

I just completed my first marathon in London a few weeks ago and think I learned a lot during my training. My LSRs, I ran at marathon pace or faster as I knew no better. I was completing my 20miles in less than 2:20, come marathon day I blew up after 14 miles and come 3 hours I was not used to been on my feet for the sort of time and really struggled. I suppose my point is while pace important make sure that you spend time on your feet

menoscemo

I think a combination of long Slow runs (spending your goal time on your feet while running only 20-22 miles) and long runs with PMP (planned marathon Pace) miles is the key.

R.E. PMP miles, it is so easy to run them at the start of your run then fade. Instead of this aim to run the first half of your Long Run Slow and run the second half at PMP. That will teach your body a few invaluable lessons- finishing strong and running at pace when tired.

ThePiedPiper

Agree 100% with menescomo above.

For years, my holy grail was the sub 3 marathon. So, in my head, a 20 mile run had to be at or under 2.20 in order to be in shape for a sub 3 attempt. Which is probably why I had 3 or 4 close shaves with sub 3.

For my last training session, I did my LSRs slower with between 5-12 miles at PMP. My fastest 20 mile run was 2.19, about 12 seconds a mile slower than what would be required for a sub 3 marathon. However, I ran the sub 3 comfortably. Slow down the long runs and speed up the short distance stuff, 1/4 and 1/2 mile repeats are a great benefit too.