The speed of an aerobic run depends on your fitness level and marathon pace, typically being 15 to 25% slower than your marathon pace.
To determine your ideal aerobic run pace, consider the following:
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Marathon Pace as a Baseline: If you know your marathon race pace, this serves as a good starting point. Aerobic runs should be slower than this pace.
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Percentage Adjustment: Aim for 15-25% slower than your marathon pace.
Example:
Let's say your marathon pace is 4 minutes per kilometer (240 seconds/km).
- 15% Slower: 240 seconds + (0.15 * 240 seconds) = 240 + 36 = 276 seconds, or 4 minutes 36 seconds per kilometer.
- 25% Slower: 240 seconds + (0.25 * 240 seconds) = 240 + 60 = 300 seconds, or 5 minutes per kilometer.
Therefore, for someone with a 4-minute/km marathon pace, the aerobic run pace should be between 4:36 and 5:00 per kilometer.
Importance of Aerobic Runs
Aerobic runs build a strong foundation for running, improving endurance and fat-burning efficiency. They should be performed at a conversational pace, where you can comfortably hold a conversation. Focus on maintaining a consistent effort rather than a specific speed, as pace can vary based on terrain and weather.
