Speed Work, Vol. III: Pace Runs

Pace runs are really important if you are trying to run a particular time.  Let's say you want to break 4 hours, or want to qualify for your age group at Boston.  There is a particular pace that you are going to have to run.

Pace runs teach your body to recognize the pace, and to be comfortable maintaining that pace when you are getting tired.  I think the best way to do a pace run is the day AFTER your long run.  The pace run should be about half the distance of your long run, but done at a faster pace.

For example, let's say you want to break 4 hours.  Your goal pace is ~9:15/mile.  Do your long runs 30-60 seconds per mile slower than this goal pace.  The pace run should be done at 9:15.  The pace run should be moderately long, about half of your long run for the week.  So if your long run is 14 miles on Saturday, follow this with a 7 mile pace run on Sunday.  Your body will learn to maintain this goal pace, even when you are fatigued.  When marathon day rolls around, your goal pace should be second nature and you should be able to maintain it, even in the last few miles of the race.