Pacing Guide

How to Pace Your Marathon Training Runs

Pacing is what makes the plan work. Learn how to train by feel, find your ideal effort levels, and run smarter every week… no matter your goal.

Why Pacing Matters

Running too fast doesn’t make you faster, it just makes you tired. Great training happens when you run the right effort on the right days. Whether you're chasing a PR or just trying to finish strong, understanding pacing helps you:

  • Stay healthy and avoid burnout

  • Build aerobic fitness and strength week to week

  • Recover properly between harder efforts

  • Show up on race day ready and confident

Rate of Perceived Effort (RPE) Chart

You don’t need a GPS watch or heart rate monitor to pace well. Just pay attention to how each run feels.

Tip: Use effort as your primary guide. Your watch helps, but consistency and feel matter more.

Simple Marathon Training Rate of Perceived Effort (RPE) Chart

How to Pace Different Types of Runs

Easy / Recovery Runs

  • RPE: 3–4

  • Light, relaxed, fully conversational

  • Purpose: build base fitness and recover from hard workouts

Long Runs

  • RPE: 4–5

  • Steady effort you could hold for hours

  • In later weeks, consider finishing the final mile a bit stronger

Tempo Runs

  • RPE: 6–7

  • "Comfortably hard", you're focused and working, but in control

  • Short phrases only, no gasping

Intervals / Hill Repeats

  • RPE: 7–8

  • Strong and repeatable, not a sprint

  • Focus on form, rhythm, and recovery between reps

Marathon Pace Runs (“MP”)

  • Run at your goal marathon pace

  • Helps your body and brain learn what race effort feels like

  • Add these in the final 6–8 weeks of training

Calculate Your Training Paces

Use a recent race time to get your personalized training paces using the VDOT Calculator.

Pro tip: Don’t use your goal time. Use your most recent race result for more accurate and effective pacing.