General Discussion Triathlon Talk » Half Marathon Pacing? Rss Feed  
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2009-05-04 7:53 AM

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West Henrietta, NY
Subject: Half Marathon Pacing?

Looking to get some thoughts on a goal pace for a Half Marathon in September, training to start June 1st.  Recently I ran a 5k in 22:02, based on this my 'predicted' half marathon pace would be 7:37 per mile or a 1:39:57.  My question is, should I train based on that, or should I try to get a goal faster than that and train for that.  What would be a reasonable expectation of speed increase over the 15 weeks I have for training?

Thanks,

Chris.



2009-05-04 8:22 AM
in reply to: #2127848

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Subject: RE: Half Marathon Pacing?

According to the McMillan calculator http://www.mcmillanrunning.com/Running%20University/Article%201/mcmillanrunningcalculator.htm (which has been scary accurate for me and many people I know) your half marathon pace should be 7:47, 1:41:51. 

With 15 weeks to train your fitness can improve greatly and you may end up beating that time.  You have to include a lot of other factors though, like will the race be the same level of difficulty; weather conditions -- 15 weeks from now is August, right?  Really hot conditions and humidity kill my pace!  Also, you have to factor in how long you've been running.  If you just started running, the curve for improvement is tremendous because you may drop weight quickly and improve physically quicker than if you've run for several years and have begun to plateau -- like me   My first half marathon was a 1:48 -- six months later I ran another half marathon in 1:38. 

Follow your plan,  and perhaps in another 10 or 11 weeks find another 5k to race.  If you've improved greatly on your time, use that new time and plug it into the McMillan calculator and use that pace as a guide. 

2009-05-04 9:04 AM
in reply to: #2127848

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West Henrietta, NY
Subject: RE: Half Marathon Pacing?

The race is in Mid Sept., so my official training start for this will be June 1st, working on finishing up my current training place which takes me through to the Chase Corp Challenge on May 28th.

I used a different time predictor, but they're all in the same neighborhood.

I hope to lose some more weight between now and then and I understand about the weather, last year the race was killer, high temp and high humidity, though I didn't race it.  Basically I'll do my training plan, but like to have an idea of where I should be for pace on my various runs, that way I can see if I'm on track to meet my race goal.  When I train I go by feel but monitor HR and pace as secondary data points.

Chris.

2009-05-04 9:34 AM
in reply to: #2127848

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Subject: RE: Half Marathon Pacing?
You base your training pace ranges off of your fitness at this moment in time, not on what you want to run in a race.  So if your recent 5k splits are in the 22's, use McMillan to get the ranges for the training paces you should be running and stick with it.  2 months from now if you are feeling faster you can run another 5 or 10k and adjust your pacing accordingly (assuming you got faster).
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General Discussion Triathlon Talk » Half Marathon Pacing? Rss Feed