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Podcast #71 | You NEED to Run These Paces when Marathon Training

Published by Coach Chris Knighton on

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Putting more variety into your training is one of the most important things you to do to become a better runner.

You can’t just run the same pace every day.

Give every run a clear purpose and learn when to run fast and when to run slow.

In this episode, Coach Chris Knighton explains The Knighton Runs Pace and Intensity Chart from The Complete Marathon Training Program.

These are the paces you need to run when marathon training.



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Coach Chris Knighton

Chris Knighton helps passionate athletes run faster marathons. He is the founder and head coach of Knighton Runs Marathon Coaching and has been featured in Runner's World and Women's Running. His first book, "Run Faster Marathons: The Proven Path to PR" is available now on Amazon. Chris lives in Providence, Rhode Island with his family.


Recommended Running Products

Running Shoes - Brooks Launch Running Shoes - I have been wearing these running shoes for years. I've easily worn through over a dozen pairs. They are light, fast, well-cushioned, and very affordable. They are perfect for easy days, long runs, and marathon-training workouts.

GPS Running Watch - Garmin Forerunner 45 - I love Garmin watches. If you do not yet own a GPS running watch, buy one now. This model is small and lightweight, making it perfect for running fast and racing. GPS watches are one of the best tools you have to monitor and improve your running. Getting my first Garmin helped get me hooked on this sport.

Identification Safety Bracelet - Road ID Silicone Wristband - I never leave home without my Road ID. It's engraved with My Name, Year of Birth, Allergies, City of Residence, and Emergency Contact Info for my wife and dad. Wearing my Road ID allows me to leave my driver's license at home when I run and have peace of mind.

Energy Gels - GU Energy "Tastefully Nude" Flavor - GU Energy Gels are my go-to fuel for marathon training. I suggest taking one every 30 to 45 minutes during long runs, half marathons, and marathons. The "tastefully nude" flavor is easy to get down and has a mild sweet taste.

Protein Powder - Momentous Essential Plant-Based Protein Powder - It's critically important to refuel after a workout or long run within 30-minutes of completion. Making a smoothie or shake with Momentous Protein Powder is an easy and healthy way to jump start your recovery process. Their chocolate flavor is delicious even when mixed with just water.

Anti-Chafe Balm - Body Glide Original Balm - Better safe than sorry! I rub Body Glide balm all over my feet and "sensitive" areas before any important race, workout, or long run. Save yourself from nasty blisters, chafing, or bleeding with a little lubricant.

Recovery Tool - ProStretch Calf Stretcher - This one is a curve ball! My wife introduced me to this tool after I developed tight calves from running. The ProStrech Calf Stretcher can help you get a deeper and more effective stretch than conventional methods. This improved flexibility and range of motion may help relieve, rehab and alleviate plantar fasciitis, shin splints, tight calves and achilles tendonitis, as well as enhance overall performance.

The links above are affiliate links, meaning if you click through on a link and buy a product I may earn a small commission. This has not influenced the products I listed here at all, but buying through these links is a nice small way for you to support what I do.



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Podcast #73 | How Fast to Run Each Day (Marathon Training)

Most people misunderstand how to get faster when marathon training. Variety is the key. This is how you actually get faster.

Podcast #72 | Stop Making This Mistake (Marathon Pace Vs. Everyday Pace)

This is the biggest mistake most runners make. You won't get faster by trying to run faster on your everyday runs. Know the purpose of each run. In Episode 72 of The Knighton Runs Podcast, Coach Chris Knighton teaches about the difference between "Marathon Pace and Everyday Pace" and why doing the vast majority of your running 1 to 2 minutes per mile slower than your marathon pace will help you reach your goals faster than simply trying to run fast all the time.

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