Long Run Pacing Question

[melodramatic26]

I'm training for my 6th HM. My PR is the first one I ran in 2011. Since then I ran one when 16 weeks pregnant and then 6mths, 9mths and 1yr post postpartum.

I REALLY focusing on speed this round of training. I've always been slow, really slow (12:30min/mi).

I want to finish this HM in 2:30:00. I looked up the McMillan pace calculator to find out where I need to run the HM at.

This past sunday I ran a 10k at the pace that the calculator said I should run a 10K (using the calcs of finishing the HM in 2:30.) Because the HM pace would be around 11:30, I ran the 10k at a 10:44. That's a pretty big difference.

Here's my question: Should I be running at the pace for the distance I'm running or should I be running the long runs at the HM Pace, regardless of the distance?

(and please don't say to run it slower because that hasn't helped me gain speed in the past so I'm really trying to figure out how to run the distance at the faster pace).

[blndsnbrdr]

I have always run my training long runs slower than my actual race pace and then add speed work in during the week. This has helped my speed immensely. The speed work I do is a mix of time and distance intervals at anything from goal 5K to goal half paces.

In reality, your long runs shouldn't be speed focused, more distance focused. If you run race pace for all of the long runs you'll wear your body down. In my experience shorter distance speed work (2-6 miles total) will be a bigger benefit.

[melodramatic26]

I do speed work during the week (one easy, one tempo, one speed) during the week.

I don't do my long runs slower because I'm really comfortable with the distance. When not training, I try and do a long run of around 8-10 miles.

I always thought running slower on your long run was to get your more comfortable with running the distance. But I have absolutely nothing to back that up- lol.

[blndsnbrdr]

I think pushing the pace/comfort level during long runs is completely okay. Maybe even throwing in a tempo mile or three during a long run would help. I'd just be hesitant to run the full distance at race pace if it wipes you out.

Of course, if 11:30mpm feels good on a 10 mile run you'd definitely be able to pull off a faster half!

I'm pretty bad at training for a specific pace/finish time though, so I may not be the best person to hand out advice!

[clseale]

The speed work you're currently doing should be enough. If you are consistently & easily running your long runs at your goal half pace, then your goal half pace is not ambitious enough. I'll throw goal pace miles into some of my long runs (ex: 12 miles w/8 at race pace), but you should not consistently be racing every single one of your long runs. If you can do that, then you're probably capable of more on race day.

[ebeth]

you should practice running at your goal HM pace.

you should not practice running at your goal HM pace for the full length of your long run. if you can do your long runs at HMP you need to speed up your goal pace.

if you ran a 10K at 10:47 I think you're ready to go sub 2;30 given you keep up your training.

[Deleted]

Ditto what others have said. If your HM goal pace is comfortable for long runs, then your HM goal isn't fast enough.

For comparison, my last HM (full effort) was run at a full minute per mile faster than my pace during long runs.