1. What is Long Run Pace?

Long run pace is typically slower than race pace and is used for endurance training. It helps build aerobic capacity without excessive fatigue. The formula calculates your average pace per mile based on total time and distance.

2. How Does the Calculator Work?

The calculator uses the simple pace formula:

Where:

• \( P \) — Pace (minutes per mile)
• \( T \) — Total time (minutes)
• \( D \) — Distance (miles)

Explanation: The equation divides your total running time by the distance covered to determine your average pace per mile.

3. Importance of Long Run Pace

Details: Maintaining the proper long run pace is crucial for building endurance while minimizing injury risk. It should typically be 1-2 minutes per mile slower than your goal race pace.

4. Using the Calculator

Tips: Enter your total running time in minutes and distance in miles. For example, if you ran 90 minutes for 10 miles, your pace would be 9:00 min/mile.

5. Frequently Asked Questions (FAQ)

Q1: How is long run pace different from race pace?
A: Long run pace is typically 60-90 seconds per mile slower than marathon race pace, and even slower compared to shorter race distances.

Q2: Should heart rate be considered for long runs?
A: Yes, many runners use heart rate zones (typically 65-75% of max HR) to guide their long run pace.

Q3: How does terrain affect long run pace?
A: Hills and trails will naturally slow your pace. Focus on effort level rather than pace on challenging terrain.

Q4: Should long run pace change as fitness improves?
A: Yes, as your aerobic capacity improves, your comfortable long run pace may naturally increase.

Q5: Can I use this for metric units?
A: This calculator uses miles, but you could convert km to miles (1 km = 0.621371 miles) for calculations.