- Mar 8, 2012
- Reaction score
I realized that I swapped the wording. I meant easy pace where I put marathon pace regarding the largest portion of my running.@Dusty Heaters - I'd agree with @Fueco that you need to think about your pace and power and how much you are doing at particular paces.
Macmillian - https://www.mcmillanrunning.com/ - whose ratios I try to follow, is very similar to Daniels. Most of what I do is based on the same division between Long / Marathon-pace (easy) / Tempo / Interval (speed) and also Recovery (which is even slower than Long).
My ratios this month in terms of mileage (not including the marathon I'll do at the end of the month) are
62% Long (9:30 - 9:40 min/mile)
17% Marathon Pace (c.8:15 min/mile)
12% Tempo (6:45 min/mile)
9% Intervals (6:05 - 6:10 min/mile)
I tend to run faster than recommended doing tempo and intervals, but that's because it feels fine to do so. However, I really do try to stick to the paces at longer distances because that is where you really mess things up if you run too fast - and I think that's what you are doing.
Incidentally, I am not actually sure about the benefits of the Marathon Pace element; the only thing it seems to do is remind you what pace you should be running at for marathons. Mike, my World Masters champion friend I mentioned above, only does Long Run pace (80%) or Tempo and Interval training (20%) - and if you look at my ratios, if I just folded the Marathon-pace into the Long Runs, that's pretty much where I'd be.
My understanding is that the marathon pace work teaches your body to move more efficiently at your long distance race pace. I’ve felt the greatest benefit from doing that pace towards the end of long runs.
it’s been a while since I’ve really rigorously trained for anything. Before we moved to Colorado (2015), I would run to the track to do speed work in the form of 400 repeats with friends. I seem to recall that the difference between interval and repetition pace is in the duration of the efforts. I need togo back and read that part of the book.