Can We Use Our Target Race Pace in Training?

Yes—but not for every training session.

Your target race pace is useful for:

• Marathon race-pace training

• Controlled tempo sessions

• Race preparation workouts

• Practising pacing and fuelling

However, easy runs, recovery runs and most long runs should usually be slower. Running every session at race pace may cause excessive fatigue and increase injury risk.

How to Calculate Marathon Race Pace

Use this formula:

Target finishing time ÷ 42.195 km = average pace per kilometre

Example: 6-Hour Full Marathon

6 hours ÷ 42.195 km = approximately 8:32/km

Therefore:

• Target marathon pace: 8:32/km

• LGRA suggested training pace: 8:22/km

• This is 10 seconds faster per kilometre

Standard Race Pace vs LGRA Suggested Pace

The paces are rounded to the nearest second.

Why Does LGRA Suggest 10 Seconds Faster?

Training slightly faster than target pace may help runners:

• Build a small pace buffer

• Make race pace feel more manageable

• Improve running efficiency

• Prepare for hills and crowded race sections

• Manage slower water-station stops

• Develop confidence before race day

But this pace should only be used during suitable, controlled workouts.

Example for a 6-Hour Marathon Target

The runner's official target pace is 8:32/km.

A race-specific workout may be:

• 2 km easy warm-up

• 3–5 km at 8:22–8:32/km

• 1–2 km easy cool-down

As fitness improves, the race-pace distance can gradually become longer.

The runner should still complete easy and recovery runs at a comfortable conversational effort—not automatically at 8:22/km.

Should Every Runner Use 10 Seconds Faster?

Not automatically.

The suitable pace also depends on:

• Current fitness level

• Training experience

• Heart-rate response

• Running technique

• Weather and humidity

• Route elevation

• Injury history

• Recovery condition

• Run-walk strategy

For beginners, completing the distance consistently may be more important than

forcing a faster pace.

LGRA Coaching Message

Your target race pace is a guide—not the pace for every run.

LGRA may recommend training approximately 10 seconds faster per kilometre during

selected race-specific sessions. Easy days should remain easy, while harder sessions must match

the runner's current ability.

Different sessions require different paces. Train with purpose, not with one speed every day.