There are many different exercises you can do to develop your running pace during long distance training. Each training plan has built in its own variation of runs, cross-training, rest, and pace setting. Depending on your preference, each offers something slightly different and you can match up your capabilities with the plan you choose.
Learn how Jeff Galloway suggests to set your running pace using The Magic Mile in the following tip from our expert, and founder of Embodimove, Maria Davis.
The Magic Mile
Setting your running pace is easy if you follow the magic mile rule set by Jeff Galloway. Every 2 weeks or so, you can run a measured mile (at a good, hard pace for you) and use the time to predict what you could run at longer distances.
Here is the formula as stated on JeffGalloway.com:
Take your one mile time and adjust as follows:
add 33 seconds for your pace for a 5K
multiply by 1.15 for 10K pace
multiply by 1.2 for half marathon pace
multiply by 1.3 for marathon pace
Here’s how to do the one mile time trial:
1. warm up with a slow one mile run
2. do a few acceleration-gliders (See my books Running Year Round Plan and Galloway Training Programs)
3. pace yourself as even as possible on each quarter mile
4. run about as hard as you could run for one mile–but no puking! (finish feeling that you couldn’t have run more than a football field at the same pace)
5. keep walking after the time trial for 5 minutes, and jog a slow 1-6 miles, as needed for the mileage for that day
Predicting race performance:
Take your last 4 one mile time trials
Eliminate the slowest
Average the other three
Use the prediction formula for your race
Adjust for heat and humidity: slow down by 30 sec a mile for every 5 degree temperature increase above 60F
Distance and Speed
The long run is the most important run in your running program. If you miss any of your runs, make sure it is NOT your long run. This builds endurance in your muscles and recovery strategies for your body. It also builds emotional coping mechanisms for when you do not want to take one step further during that race for which you have spent weeks or months training. You are training your head or thoughts as well as your body to cope with the endurance element of any length race.
One of the other training runs in your program can be a speed workout. Use the track. Play on the track – it is a really difficult part of your training – so any distraction is a good thing. I used to run faster on the straight and take the turn to recover – it can calm your head when you do this and, dare I say, make things a little easier on you. Whilst playing you achieve your goal of performing on the track.
Any distance you are training requires effort. Stick to your training program and be grateful that your body gets you through.
One last thing, my coach always says that we must respect any distance. It is essential to your success!
What plans do you use to make sure you stay on track during your long distance training?