His marathon pace is typicaly around 4:50/mile. So 20 seconds slower would be 7% slower than race pace.
According to McMillan:
http://www.mcmillanrunning.com/...unningcalculator.htm
he would recommend a long run pace of ~30 to 60 seconds a mile to slower than race pace. His charts are pretty consitent with Jack Daniels' charts. So, I think you bring up a pretty good point. They are faster than typicaly recommended, but not *that* much faster.
To compare, mcmillan recommends long runs of 7:30 to 8:00 a mile slower than race pace for the 3 hour marathoner (7min pace).
So, in the BIG picture, it appears that Khalid is only running a little quicker than normaly recommended, but does finish with a hard 3 at the end.
Thanks HWM....until you posted that, I never really thought of it before.
-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485
According to McMillan:
http://www.mcmillanrunning.com/...unningcalculator.htm
he would recommend a long run pace of ~30 to 60 seconds a mile to slower than race pace. His charts are pretty consitent with Jack Daniels' charts. So, I think you bring up a pretty good point. They are faster than typicaly recommended, but not *that* much faster.
To compare, mcmillan recommends long runs of 7:30 to 8:00 a mile slower than race pace for the 3 hour marathoner (7min pace).
So, in the BIG picture, it appears that Khalid is only running a little quicker than normaly recommended, but does finish with a hard 3 at the end.
Thanks HWM....until you posted that, I never really thought of it before.
-----------------------------Baron Von Speedypants
-----------------------------RunTraining articles here:
http://forum.slowtwitch.com/...runtraining;#1612485