Jogging Tips and Guidelines
The Long Run Pace Rule
Do your longest training runs at least three minutes per mile slower than your
5 K race pace.
You really cant go too slow on long runs, says RW Starting Line columnist Jeff Galloway, because there are no drawbacks to running them slowly. Running them too fast, however, can compromise your recovery time and raise your injury risk.
The Exception Galloway says you should run even slower on hot days.