Pacing or Racing a Long Run
Name: Phil
Question: My last long run (20 miles) in marathon training can be done in a race; should I try to run it at my planned marathon pace (8:00/mile), or should I run it more slowly? I don't want to use up energy needed for the marathon, but I also want to get my body used to running marathon pace.
Answer: My thoughts are that you should not run the entire 20 mile training run at race pace. I think you should wait until the marathon race to do that distance at goal race pace. However, I am a firm believer in incorporating some race-pace training in your long run. Often times, I would run a 1/2 marathon at race pace with 2 or 3 miles easy warm up and 2-3 miles easy cool down afterwards. Perhaps you can do this in your 20 miler: run the first 3 miles easy, followed by 14 miles at race pace, finishing with 3 miles easy. This will give you practice at running long at race pace, but not tire you out for your goal marathon.
Have a great marathon & I hope you achieve your goal!