The optimal long run pace is between 55 and 75 percent of your 5k pace, with the average pace being about 65 percent. This range is based on research that shows that running at a pace that you can race at for three and a half to ten hours yields optimal endurance adaptations. For example, a five-hour marathoner who runs at marathon pace for their long runs experiences the best endurance adaptations. Additionally, increasing the percentage of energy from carbohydrates during long run training, which usually runs at a pace between 50 and 75 percent of 5k pace, provides near-optimal physiological benefits while still allowing for significant fuel storage.
There are several reasons for this optimal pacing. Firstly, running faster than 75% of your 5k pace on your long run does not provide significant additional physiological benefits. Secondly, a faster pace can lead to a greater percentage of your energy coming frombohydrates, which can result in fatigue during longer races. Lastly, a slower pace allows for more time on your feet, which can enhance aerobic capacity and improve the efficiency of your cardiovascular system.
It is important to note that the optimal long run pace can vary depending on the runner's natural pacing and training goals. Some runners may prefer a slower pace due to their slow-twitch muscle fiber makeup, while others may perform better at a slightly faster pace. Regardless of the pacing, it is crucial to listen to the body and adjust the training according to how the runner feels on any given day, as faster is not always better and pushing too hard can lead to injury or overtraining.
Overall, the optimal long run pace represents a balance of physiological benefits and ease of recovery. By running within this range, runners can improve their endurance, prevent injuries, and set themselves up for success in longer distance racing.
