What is a long run in Marathon Training?

Why 1 Minute Slower per Kilometer?

Many runners are surprised to hear they should run their long runs at a pace that’s slower than their goal marathon pace—by about 1 minute per kilometer.

Here’s why:

• Injury Prevention: Long runs are already tough on your body. Running slower reduces strain and risk.

• Fat Metabolism: Slower pace trains your body to burn fat better, which fuels you late in the marathon.

• Sustainable Endurance: The goal is time on feet, not speed. Slowing down helps you cover long distances without burnout.

• Faster Recovery: You’ll bounce back quicker for your next workout.

How to Find Your Long Run Pace

Simply add 1 minute per kilometer to your marathon goal pace.

Example:
If your goal marathon pace is 5:00 per kilometer, run your long runs at 6:00 per kilometer.