Hi ST
I am planning on doing the Copenhagen marathon this Sunday. I have spent 16 months training for an IM so am in better shape than I have ever been in. Last time I completed the marathon I did it in 4 hours 47 minutes. My PB in the half marathon is now 1hour 32minutes which I did Monday as a training run - I guess I could get down to 1:28 if I pushed it more and didnt have to think about training any more for a few days after. blah blah blah…my question! I would like to do the marathon in sub 3:30, what pace should I set out at? when I do my half marathons in training we just set off hard (4:20 to 4:30) and hold it all the way but I know that after the 21k I couldnt keep that pace for more than another 5k. Should I set out at 4:55 pace and hold that for 42k or should I go off at 4:40 pace and then maybe drop off a little in the last 10k or so? I know its a vague question but I dont have much distance racing exp and would just like a bit of friendly advice. I am leaning towards going off at 4:40 pace and just keeping track of my HR to stop it going about 158bpm as after that i seem to tire quicker. Then just relying on determination to carry me over the line.
here you go…http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
spot on and this has been my guide as well for my marathon build up.
My most successful marathon I ditched the pace and went completely by HR.
I know it works for some but not for all.
here you go…http://www.mcmillanrunning.com/...unningcalculator.htm
spot on and this has been my guide as well for my marathon build up.
Hi, thanx the calc looks good and looks like a nice training tool too. But this is just giving me an avg pace. Is that what you are saying I should do, just set off at 4:49 per k? That buys me no time for stops (like water or even a piss if I need it!). I am not in anyway saying your wrong but it just scares me a little.
Thanx for decent respons though.
you are welcome. let Barry chime in on this and the other running gurus. is this your first open marathon? you can track your ave from aid station to aid station then just add 5-10 secs for the breaks you plan on doing, a lot can happen and you might even speed up in the last half of the run if you dont burn yourself in the first 20miles.
i am using this one with my long runs plus HR which has been working great for me. i go by hr for my weekday runs because the place where i run can not be mapped out at mapmyrun because it`s inside a public park unlike my long runs wherein i run inside a university.
here you go…http://www.mcmillanrunning.com/...unningcalculator.htm
spot on and this has been my guide as well for my marathon build up.
Hi, thanx the calc looks good and looks like a nice training tool too. But this is just giving me an avg pace. Is that what you are saying I should do, just set off at 4:49 per k? That buys me no time for stops (like water or even a piss if I need it!). I am not in anyway saying your wrong but it just scares me a little.
Thanx for decent respons though.
If you want the pace for each km have a look at this site. Just put in your desired time and you will get a complete strategy for each km. The site is in German. But who cares it’s just the numbers your interested in, right? 