Just like rest days, conversation pace runs might seem insignificant as a major contributor to our training, but actually serve a huge and important purpose during marathon training.
A conversation pace run is any run done while being able to easily hold a conversation with another runner – it’s as simple as that. It’s easy to think of conversation pace runs as junk miles, but when used to properly complement training, they’re anything but.
These easier miles are great for recovery the day after a long run or speed session, and help add miles to the week with minimal stress to the body.
The benefits of conversation pace running are many, and shouldn’t be overlooked. Conversation pace runs:
- Allow us to have enjoyable conversations with our running friends
- Train our bodies to utilize oxygen more efficiently
- Allow us to work on our running form
- Strengthen our bodies, specifically legs and core
- Enable us to appreciate nature around us to entertain us during our runs
- Provide opportunity to test clothing, fuel, and gadgets prior to race day
- Boost confidence for race day
Most of your race training will be done at conversations pace, except for your speed and strength work (tempo runs, track workouts, fartleks, hill repeats, etc.). Think of your conversation pace runs as an opportunity to reward your body after its previous hard workout.
So the next time you go out for a non-speed-work run with a friend, and chat the whole way through, don’t think of it as a wasted workout; instead, think of it as an important part of your race training plan.
- What percentage of your weekly running is done at conversation pace?
- How often do you run with friends?
- What distance is your next race?
Ha I sadly probably do too many of my runs at conversational pace. There is lots of chit chat on the MRTT runs 🙂
Deborah @ Confessions of a Mother Runner recently posted…Spicy Summer Gazpacho-Meatless Monday
Ours, too! 🙂
Not nearly enough of my runs are done at conversation pace which has inspired me to get out with a group more…basically force me to talk to someone for a few miles so I can figure out what that pace is! I’m definitely getting better about it!
Salt recently posted…Feeling like a Super Mom
Good for you, and you know Betty would love more stroller runs! 🙂
My runs are all solo. But I have no problems talking to myself. Ha. Ha. I’m guilty of not running slow enough. I wish I’d read this before my morning run!
HoHo Runs recently posted…Running Hot (TotR)
Focus on conversation pace tomorrow so you can enjoy the delightful conversation you’re having with yourself! 🙂
This is right on – all my runs are conversation pace except for hills or speed work. Or some tempo runs. Thanks for this!
Courtney @ Eat Pray Run DC recently posted…My Marathon Training Plan
You are welcome!
I think I have one conversation pace run a week, but I only run 3 days a week and they are always focused. Speed, tempo and long.
With three runs per week, you’ve got the right balance. When is your next marathon, or do you have one scheduled?
my shorter runs so probably 50% are done at a conversational pace even though I usually run by myself so talking to myself is kind of wierd-lol!
I run my Sat long runs with a fellow MRTT runner-she is MUCH faster than me and so our pace is probably conversational to her but not for me. I haven’t figured out yet how to adjust so that we are both getting our needs met.
No races until the fall although I may do a few 5ks this summer depending on the heat!
Be careful running your longer runs too fast. You don’t want an unexpected injury to rear its ugly head when you least expect it.
Thanks for the reminder ! I am not training for anything yet, so my runs are sporadic, doing what I feel like on that day. But once marathon training starts, it will be a different story !
Karen – Fit in France recently posted…Marathon prep : month 2
You are very welcome! Once marathon training starts will be when the need for conversation pace runs will really hit home, especially if you’re running several days per week.
[…] in any remaining days with conversation pace runs so that you weekly mileage adds up to the number of miles you’re wanting to […]