Long Run Pace: How Slow Is Too Slow?
The long run is about endurance, not speed. Running too fast can compromise recovery and make your next workouts harder. The right pace keeps effort steady and sustainable.
Simple Guideline
Long run pace is typically 45 to 90 seconds per kilometer slower than 10K pace (or 60 to 120 seconds per mile slower).
How It Should Feel
- You can speak in full sentences.
- Your breathing stays steady.
- You finish feeling strong, not drained.
Bottom Line
There is no such thing as too slow if the goal is aerobic endurance. Keep long runs comfortable and you will see steady progress.