I’m just curious in what the difference is for most people’s run pace in a training run and in an actual race.
I just ran 13.1 miles around my neighboor in 1:37 which is faster than my 70.3 run goal of 1:45. I started out running a fast 5k because I have a sprint this weekend and I wanted to see how it felt to run fast. Then I kept running at my typical run pace and before I knew it I was at 8 miles so I just decided to make it to 13.1.
I know in a stand alone half marathon I should be faster but what about in a 70.3 since I would have already been racing for about 3 hours?
I’m just curious in what the difference is for most people’s run pace in a training run and in an actual race.
I just ran 13.1 miles around my neighboor in 1:37 which is faster than my 70.3 run goal of 1:45. I started out running a fast 5k because I have a sprint this weekend and I wanted to see how it felt to run fast. Then I kept running at my typical run pace and before I knew it I was at 8 miles so I just decided to make it to 13.1.
I know in a stand alone half marathon I should be faster but what about in a 70.3 since I would have already been racing for about 3 hours?
Have you raced an open half marathon? I’m not sure a random 13.1 mile training run is a good basis to set a race pace target for either an open 13.1 or 13.1 off the bike…
I seem to recall reading somewhere on ST that a 5% penalty off the bike (relative to a current open PR) would be an upper limit given solid training and a well-paced bike, but a 10% penalty is more realistic. Do a search – I think there are a bunch of “open run vs. tri run” pace threads.
i can’t run a pace of 9:30 (simply too slow)
I’ll pace 7:30ish during a stand alone marathon, or 630ish during a standalone 10K.
train usually 7:30-8 pace.
My typical daily training pace is usually at least a 1:00 per mile slower than my fastest 70.3 run, sometimes as much as 1:30 per mile slower. If I have a day when I’m feeling good, it might be as close as 40-45 seconds per mile slower than 70.3 run pace.
A lot of it can also depend on terrain. My neighborhood is very hilly. My open half marathon best is 1:34 on a FLAT course with great weather. I never come near that pace in my hilly neighborhood in the heat of the day.
I’m nowhere near knowledgable enough to say anything, but here’s what I heard.
Barryp’s program prescribes the speed that I’m doing.
I heard, more than once, what sounded good to me: “To get faster, run lots. Sometimes fast, but mostly slow.”
I’ve alse heard, which sounded good to me: “Make sure your slow runs are SLOW and make sure your speedwork HURTS.”
Just as long as you have a clear distinction and are doing most of your runs easy (almost, if not entirely, conversational pace) then I think you should be fine.
Apparently Geb’s training pace is 7:30.
So if you’re hitting 5’s or so during the race, then 7:30 seems to make sense.
I’m just curious in what the difference is for most people’s run pace in a training run and in an actual race
The answer would depend on the length of the race (assuming stand-alone running race) verses the purpose of the particular training run you are comparing it to.
For example, for most of us a 10k race pace would be just a bit faster (~10-15 sec) than our threshold training pace, but a bit slower (~20-30 sec) than interval training pace. On the other hand a 5k race pace could be 1.5 to 2 min faster than a recovery or long run pace. I don’t know any runners who train at a constant pace everyday.
I’ve gotta work on that.