Long run pace

[Doug E.]

I know a lot about Joe's training methods, but it dawned on me that I don't know one important thing. What pace do you recommend that long runs be done at?
When I'm in a Marathon training cycle, I alternate weeks of steady/mp/steady/mp, etc. type long runs with "normal" weeks. I find that the "normal" pace tends to be in the mp + 30-45 sec. range. is this too brisk?

[Joe Rubio]

Doug E,

Here's a chart to reference. It's not in stone, mearly a reference. It's the one used by the gal who ran 16:18, 9:57 steeple and 4:22 1500:

Workout paces and guide. This may change depending on race results for the
month:
Current Est. Fitness
5k/10k: 16:18/34:30

65%: 113: 7:32+
70%: 108: 7:12
75%: 103: 6:52
80%: 98: 6:32
MP: 93: 6:16
Tempo: 88: 5:52
10k: 83: 5:32
5k: 78 - 5:12
3k: 74 - 4:56
1500: 70 - 4:40

70% or less: VERY EASY: AM Runs, Easy & Recovery Runs.
70-75%: EASY TO MODERATE: Most runs, includes weekend long run.
75-80%: STRONG: Mid Week Long Run. Last 40-50 min at 75-80%
80-85%: MARATHON PACE: Medium Length Tempos (30-40 min):
85-90%: TEMPO: Short, Fast Tempos (20-30 min)
90-95%: 10K EFFORT: Long Intervals: 3-5 min.
95-100%: 5K EFFORT: Medium Length Intervals 2-3 min.
100-105%: 3K EFFORT: Short Intervals: 30 sec-2 min
105-110%: 1500 EFFORT: Short Intervals: 30-60 seconds.

As you can see, it's more like 40-60 seconds slower than MP.

Let me know if you have questions on it.

Joe