How fast should I be running?

This may come as a surprise to you, but most runners run faster than they need to during training runs.  Many of us say, "I want to run a ___ minute mile on race day" and then train at that pace.  Makes sense, doesn't it?

Good news: you don't have to train at your race pace--in fact, you shouldn't train at that pace throughout most of your training.  Why not?

My old running coach said it well: "I'd rather you be 20% under-trained than 1% overtrained."

When over-training happens, injuries happen.  So how do you prevent this? Make sure you know the purpose of each workout and train accordingly.

A week of training includes several types of runs:

• a few maintenance runs (relatively short and easy)
• a "hard" run (higher intensity)
• a long run  

The most important aspect of training is that you get plenty of time on your feet, but there is a specific purpose to each run.

1. The long run helps to build your endurance and prepare you (physiologically and mentally) for race day.  The pace should be at least a minute slower than your expected pace on race day, and you should be able to carry on a conversation.    Click here to learn about the long run 
2.  The "hard" run helps you to improve your speed and challenge your cardiovascular system.  Speed workouts are a great way to vary your training, and should be completed at an intensity where you can only converse using 2-3 word answers.
3.  The maintenance runs are part of building up to the distance you'll cover on race day. These runs should be completed at a conversational pace.

So how fast should you be running on these days?  World Vision has a great tool on their website to help you determine your race and workout paces.  Follow these steps:

1) Complete a practice 5K (3.1 miles) to the best of your ability.  Run or run/walk as fast as you can.

2) Visit one of the following links based on the race you'll be completing.  You'll see your 5K finish time, an estimate of your race-day finish time, your race day pace (per mile) and training pace.

Pace predictor for Half Marathon

Pace predictor for Marathon

Your fitness level/speed may improve as training continues, so perhaps your goal time will improve.  Great!  However, don't put too much pressure on yourself.  A key cause for injury is training too much and/or too fast.  It's better to cross the finish line pain-free (and a little slower) than with an injury.