When training for long distances, the 80/20 method is a good rule to use. 80% of your runs should be run at an easy effort with the remaining 20% should consist of harder running. Easy running should be done at a conversational pace. You shouldn’t be stressing yourself too much during these runs. These runs are you aerobic runs.

2023 Reggae Marathon

The other 20% of your runs, the harder runs,  are your anaerobic runs. You will feel tired during these runs and often times out of breath, especially at the end. This should simulate how feel at the end of a race when you have to kick it up a notch to finish.

For more information, check out this article from the Lonely Goat.  The 80/20 Rule