Marathon Coaching Tip - Pacing

Learning how to pace yourself is one of the most important things that you can learn.  Finding the correct pace that you should be running or walking for your long trainings will allow you to complete your trainings and give you confidence. Many people, especially when they are first starting out go too fast.  This causes them to have to slow down or not be able to complete the workout the way they planned leading to frustration and discouragement.

For your long trainings you should be training at a conversational pace.  You should not feel like you are sitting on a couch or walking through a mall.  You should feel like you are working but not working so hard that you have to gasp for breath or be unable to talk.  You should be able to have a conversation while you are athletic walking or running.  You should feel that from a breathing or heart rate perspective you can go on forever. If you are panting for breath or cannot talk YOU ARE GOING TOO FAST, no matter how slow you may think you are going you need to bring it down until you can breathe easier!!!

On the perceived exertion scale (CLICK HERE TO READ) this level is about a 6.   If you are familiar with heart rate training zones this level is between 65% and 80% of your maximum heart rate.  If you are having difficulty find your pace, the use of a heart rate monitor can help you to keep your training within the proper zone.  Soon you will know what this zone feels like and be able to train in that zone automatically.  If you would like help to determine your target heart rate and/or use a heart rate monitor to help you with your training ask your coach.

If you are worried that you aren’t going fast enough, don’t.  The focus right now should be on finding this pace.  If you are worried you will never get faster training at this pace, don’t.  There are times during this season where we will be getting your heart rate up and you will be training at a higher intensity where you have difficulty catching your breath.  There is a time and a purpose to this type of training but your long trainings are not it!!!  We will bring this type of training in at the appropriate time.

Also, remember that this is all about YOU!!!!  Your pace is your pace.  You do not have to keep up with anyone else in the group.  If you are training with a friend you might not both be at the same fitness level or pace right now. You may need to split up for training and meet at the end to talk about how great you both did!

We are here to help you to find your appropriate training and event paces.  Talk to us if you are having difficulty “getting in the zone”!