I have been training for triathlons but I would like to run a half marathon this week-end to see where I am at running wise. My latest stand a lone running event was a 10 miler at 1:03:54 back in March. I would say my overall fitness has improved since then. I was mostly training 12hrs per week vs 16+hrs per week for the last 4 months. My run volume is pretty consistent…I have dropped below 40mpw since March and I had a lot of weeks 50+. My goal is run a sub 3:05 in late October. But I would like to do a half to see if this is realistic. What time should I hope for to see if I am on track for the 3:05 mary? I am aiming for 1:25 or under in the half.
I did a 3:05:12 mary in 2012 (12 seconds off of a BQ) following the Pete Pfitzinger plan. My running remained very strong after that training plan. I did transition more to tri training for the summer. Then this year I got back to the hardcore run training and got a 1:27:58 half PR. If I were doing the hardcore Pfitz training, I probably could drop that down to 1:26 - 1:25 might be pushing it for me. I think if you can do a 1:27-1:28 half, you are in pretty good shape for a 3:05 full.
Good luck!
If you can run <1:25, assuming a similar course/conditions, <3:05 should feel like a jog…
http://www.runbayou.com/jackd.htm
Under 3:05. You clearly need to be under 1:32:30.
If you can do a 1:32:30 easily, then you can most likely do a 3:05. Maybe with a lot more difficulity.
But the further below 1:32:30 that you are comfortable, the easier the 3:05 will be.
I would run the half at a comfortable pace and see what the time turned out to be. No sense in watching the clock and reaching a limit.
I usually figure if I can run a 1:26-1:27 I can get pretty close to 3:00.
McMillian Calculator says you should be able to run sub 1:28. His pace calculator is pretty damn accurate for me anyways. My 2013 full (3:08:28) and half (1:29:13) are within 10-15 seconds of what McMillian predicted. Of course he assumes you are properly trained to run those distances. I did the Pfitz 18/55 for my full training.
Its a little late in the game, but make sure your full plan has lots of speed and long tempos. Running 15m at 7min pace is not that difficult…running it for 26 miles however is another story (at least for the non-gifted athletes like myself). You need to be conditioning your body to consistently be running at marathon pace, not just saving it for race day.
http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Good luck!
Have you run a marathon before? If not, I think you need to be able to run a sub 1:25 on a similar course. I also feel that if you are shooting for a 3:05, then you must believe you can run a flat 3hrs. I’m not saying attempt it, but setting your goal for a peak performance time can be a huge let down. It took me a while to figure this out…
My most recent open times are 1:22 and 3:06. My marathon goal was a sub 3:10, but I felt confident I could run a 3:05. By running “conservatively” for the first 13 miles I was able to run a faster second half and never felt like my sub 3:10 goal was in danger of not happening. Paul
Your 70.3 running pace is supposed to be close to your marathon pace assuming your properly fueled and hydrated.
I think it’s pretty spot on. Last year I did a 17:50 in a open 5k in the Spring and later that Fall ran a 1:21 in my first 1/2 mary. This year I ran 17:10 (without less rest this year) and it says I can hit a 1:18… so I’ll probably shoot for that pace going out. Last year I didn’t pace it very well and I think went out in like 36:00 flat for the 10k (a PR for me) trying to stay with the leader who ended up going 1:19. I knew I was in trouble when we were chatting (we were clear of the filed by a at least a 1/4 mile at that point)… and I was having a lot harder time holding the conversation than he was.
I think open running races are nice measures of running fitness levels during or just outside of tri race season.
Great link. The calculator clearly tells me I don’t do enough threshold training or that I have soem ineffciencies in my stride. I think I can beat the 1 mile time listed with my 5k pace. I’m probably due for a 1 mile TT one of these days.
My results were 1:24:48…on a hilly course(according to a guy at the end who has run a ton of races). My watched clocked 13.24 miles so not sure what is right. Felt good afterwards. It looks like I might get under 3:05.
Nice race! Provided you have done the endurance work, I would think you’re well on track to break 3:05 - probably closer to 3 hrs, depending on the course.
Just be careful coming back from the half. Take a few days off and/or run very easily for most of the next week. You might feel great - until you don’t. I think the only thing that can derail your 3:05 is a big setback from resuming marathon training too quickly following the half. Stress, recover, right? Taking a few days off is much better than two weeks of off-and-on training due to nagging injuries.
My results were 1:24:48…on a hilly course(according to a guy at the end who has run a ton of races). My watched clocked 13.24 miles so not sure what is right. Felt good afterwards. It looks like I might get under 3:05.
You seem to have lots of time to play with. Looks good for you.