Pacing is a common struggle among runners. In many of our minds, our pace is synonymous with our value as runners. We misconstrue years of work, innate talent, discipline, new beginnings, and progress as variables attached to mile splits. Let me remind you here, your value as a runner is not equated with your pace per mile. I have struggled to debunk this thought process, which requires a cultural shift to coincide with the change.

In my return to running several years ago, all I knew about my pace was that I wanted it to be something I could hold for the duration of my run. These runs started with 2 or 3 miles, and as I saw myself progress, my runs began to look monotonous—generally the same length and all around the same pace. 

Running my first marathon was my initial confrontation with pacing. Besides a few speed workouts and long runs saved by frequent watch pauses along red lights, my pace didn’t stray much from my desired race pace. 

My first 26.2-mile run was humbling. 14 miles into the race, I realized my strategy wouldn’t hold. While most of my runs for the last 4 months were between 8:45-9:15, I could barely hold onto an 11:30 by mile 22. I am embarrassed to admit, but I finished my first marathon disappointed. I was frustrated that I didn’t meet this arbitrary goal I set for myself with my limited understanding of the distance and my lackluster approach to training. 

So what went wrong? I ran 45-50 miles per week at the same pace; why couldn’t I hold it for the race I trained for? 

Pacing comes into play here. There are 4 different paces I have athletes focus on; base pace, race pace, tempo, and interval pace. 

Base pace should be the bulk of your mileage, generally ranging from 1:30 - 3:00 minutes slower per mile than marathon race pace. Slowing the pace down is hard for many runners to stomach, and some strava anxiety may come into play with the idea of this run. This range, also known as Zone 2 training, keeps your heart rate at 65-75% of its full ability. It is also understood to be the range where you can hold a light conversation. Zone 2 training is also attributed to be one of the critical indicators for longevity and metabolic health. 

The intention is to ideally have 80% of overall mileage at this base pace, where the main objective is “time on feet,” sustaining a Zone 2 heart rate, boosting the body's mitochondria, and overall function. If done right, this will improve efficiency on the run and promote recovery between runs through the duration of training. 

Next up: Race Pace. A key pillar of my training style is getting comfortable running at a race pace on fatigued legs. For half & full-marathon training, many long runs are supported by pace variations ranging from base to race and sometimes a bit of tempo. The long run is as close to race replication as we can get. With cumulative fatigue throughout the week, your legs may feel less relaxed when you get to your long run day. So what happens in that moment, and how do you finish strong? These pace variations become something that the runner may look forward to and an opportunity to test fitness without going all out. Race pace is a chance to lean into discomfort and replicate what may happen on race day. 

Tempo is essential in many training plans. Tempo is a pace your body can sustain while still being able to clear the muscles of lactate, creating a threshold for fatigue. While tempo is a physical strain, one must uphold the mental pressure put on by these efforts. Tempo is when I cue to lean in and embrace. Resilience is created from these works that are advantageous to the difficulty of race day. Tempo work is one that I struggle the most with due to its grueling nature. A key indicator of tempo work is sticking to a pace and holding on. 

Lastly, interval pace; is akin to some VO2 max work geared to increase the amount of oxygen your body can use during strenuous activity. These often require equal rest to work. A typical workout in this style would be 1 minute hard, 1-minute recovery - repeated 6-12 times. Interval work should not be your main style of work but an addition to the other forms of training once you have a strong base foundation. 

Ideally, an endurance training plan has 80% of the work at base pace/zone 2, and the other 20% comprises race pace, tempo & interval work. 

Training is not linear in pace, distance, or progress. The process takes time and variation to work put into training. The only way to get a different outcome is to have another input. If your activity is feeling stagnant, switch it up. Keep your base miles easy, and lean into the intensity to provide greater adaptations to work.