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RunUltra forums > General discussion > Longer easy runs at “very” easy pace... View modes: 
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spadekevin - 20/06/2018 13:53:09
   
Longer easy runs at “very” easy pace...
HI,

I have a friend who is training for the 2015 Boston Marathon. He has run one previous marathon in 2:55 to qualify for Boston. We were discussing his training last week and he told me that his coach wants him to run very easy for all his non-workout days but to be getting in 9-10 miles on those easy days. I plugged in his previous marathon time to the Tinman calculator and it spit out 8:48 for “very easy” pace. That’s about what he’s running on these filler mileage days - 10 miles at a crack. Maybe the first mile or two, sure that’s fine but for a whole 10 mile outing? That’s a minimum of a ~90 min run every day. To me that almost seems mind-numbingly slow. I know that his workouts right now are not anything too demanding yet so it’s not like he needs a ton of recovery. But what do I know - he's got my marathon PR beat by about 8 minutes (although I'm faster than him at anything HM and shorter). I’m not saying his coach is wrong but I wonder how this compares to doing a bit less mileage but speeding it up to “easy” pace (or around 5k pace plus 2 min). Is the very easy higher mileage filler days good for a marathoner? More time on feet in preparation for the marathon? Just philosophical questions as I have no intention/desire to run a marathon any time soon. It just got me thinking about Tinman’s comments regarding long tempos vs. short tempos and how the benefit is similar but you have to deal with more wear and tear with the long tempo. Does the same idea apply for easy run days? What benefit can be gained from a super slow 10 miler compared to a regular easy pace 7-8 miler?


Please help.

I did not find the right solution from the internet.

References:
http://www.therunzone.com/viewtopic.php?t=3288
Transportation Software Example

Thanks!

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SarahCrunning - 21/06/2018 02:18:12
   
RE:Longer easy runs at “very” easy pace...
Hi,

A good coach will have tailored his plan to his strengths and weaknesses and to the time he has realistically said he can commit to training. Running slowly is an important part of long-distance training - this article by Andy Mouncey is great at explaining the importance of easy sessions and hard sessions: https://www.runultra.co.uk/Training/January-2018/Lean-in-15-for-runners

Slow takes practice, but is definitely worth it. In terms of distance, there are plenty of plans out there with lower mileage per week, but they will all tend to have the longest run at a slow pace as well as recovery sessions that fall in between long/fast/hilly sessions. I would assume the distances in your friend's plan are appropriate to his goals, time constraints and abilities.

Hope that helps.
Sarah Cooke

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RideRunner - 02/07/2018 12:36:31
   
RE:Longer easy runs at “very” easy pace...
Purely anecdotally, I have read many times 80% mileage should be very easy; Conversational pace at best.

Many marathon training plans require a lot of extra miles over a half marathon plan - 50 miles a week is standard, more on the advanced plans. This means running more frequently and having less rest between runs. Making more of those runs harder/faster and still trying to get the mileage in can lead to more stress and overuse injuries. And/or workouts becoming poor quality or being skipped entirely because you are not fully recovered from the last.

I will say, since I slowed down even more, I have been injured far less and able to complete more of my training plan consistently as I am not sidelined or regularly needing extra rest. (one marathon down, ultra in my sights)

*Not a coach, just my understanding from reading all of thing things I can find about marathon training

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