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May 21, 2013
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Bulletin Boards -> New!: Marathon Walkers/Penguins -> Long run pace vs. time

Message Category: New!: Marathon Walkers/Penguins
Topic: Long run pace vs. time
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Thanks for your info Renee
Randy
11/6/03 9:14:56 PM ET

I'm not sure what you mean by estimating my walking time.

What I tend to do is take an average pace for my runs that includes the walking breaks. For example, my last long run of 21 miles was at 11:58 pace. That included the walking portions, so obviously when I was running I was running faster than that. I ran a ten miler this week at about 10:15. I didn't take any walking breaks on that one but I probably will include them from now on. My shorter runs (four-six miles) are at around 9:00 - 9:30. Every now and then I'll kick the pace up to under 9 minutes.

FWIW, I have found that Galloway's estimate of adding 20 seconds per mile to the pace seems about right. In my shorter runs, I actually run much faster and recover much more quickly when I include walking breaks.

My question was inspired by something I read in one of John Bingham's books. He related a story about running a marathon where he was asked to pace the last group. It took him 8 hours and he said that it was one of the toughest marathons he'd ever run because his body wasn't prepared to spend that long on his feet.

BTW, I fully intend to take my next long run (23-24 miles) at a slower pace than my 21 miler doing a run/walk ratio of 3/1.

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