Ilkeston Running Club

Pacing guide

Its always been a tradition for runners to run longer runs at the weekend and our club supports this through our members only Facebook page. This area allows members to let other members know what they plan for the weekend, where they are running from, how fast and how far. This usually ends up with 2 or 3 different options which you can chose to join in if you wish.

So how fast should i run? The information below is a guide only

Its always been a tradition for runners to run longer runs at the weekend and our club supports this through our members only Facebook page. This area allows members to let other members know what they plan for the weekend, where they are running from, how fast and how far. This usually ends up with 2 or 3 different options which you can chose to join in if you wish.

So how fast should i run? The information below is a guide only.

The pace is 60-75 secs per mile slower than your 10k pace.

Example Pacing.

  • 10k in 45 minutes, your long runs should be run at ~ 8:15/mile.
  • 10k in 50 minutes, your long runs should be run at ~ 9:15/mile
  • 10k in 55 minutes, your long runs should be run at ~ 10:15/mile.

You shouldn’t run much slower than this otherwise you won’t get the benefits. If you are running off-road then the paces will be slower as the terrain is that much harder to cross.

The tempo run is probably the most difficult session here. Tempo pace is where you stop feeling comfortable and is the boundary area between aerobic and anaerobic exercise. One way to think about it is the point at which your sense of humour begins to fade.

Fartlek runs are a decent substitute.

Long tempo (7+ miles) – 10k pace plus 30/35 seconds per mile
Medium tempo (5-7 miles) – 10k pace plus 15/20 seconds per mile
Short tempo (3-4 miles) – 10k pace Intervals – ideally done on a running track or on a grassy field.

1600m 10k pace -35/40 secs/mile 3/4 min recovery
1200m 10k pace –40/45 secs/mile 2/3 min recovery
800m 10k pace -45/50 secs/mile 2 min recovery
400m 10k pace -55/60 secs/mile 1 ½ min recovery

These will be consistent effort - 10k pace +30s