Marathon race pace IM/70.3

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2012-12-23 4:08 PM


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Subject: Marathon race pace IM/70.3
Hi
Just starting out and getting my running in order. I know this will be an individual thing but as a rule of thumb what average time should I be aiming for on the run section of an IM or 70.3.?? I'm looking for a sustainable ave time per mile (I'm guessing 10mins per mile) or is this not sustainable. I'm a fair beginner although done quite a few sprint tri's and 41yrs old. If that makes a difference lol


2012-12-23 4:40 PM
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Subject: RE: Marathon race pace IM/70.3
Well, that's a remarkably hard question to answer without more info. Have you run a marathon or half marathon recently and have times for those? Do you have any times at all for us to go on? Some people can sustain 7 minute miles, some people will be running 12-14s. The real answer is that you should be running in heartrate zone 2, however fast that is for you. Heartrate zones can be hard to calculate without a test, but there are some people who will tell you how to do it based on time trials.
2012-12-23 7:34 PM
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Subject: RE: Marathon race pace IM/70.3

 

I dont think the two are really comparable.  I have only done one 70.3, but I feel that alot of my ability to run was based on my bike fitness.  I have heard similar things from others who have done IM distance.  Even very solid runners, if they have insufficient bike fitness, fall apart on the run. 

I would dial in on your race pace based off of your training. 

2012-12-23 7:43 PM
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Subject: RE: Marathon race pace IM/70.3

On top of fitness, the course and conditions are a factor as well.  Flat course and cool weather, and you'll be a lot faster than 95 and hilly.

Towards the end of your training program, you'll probably do a couple brick/race simulations.  That should give you a feel for what kind of pace you can run.  For 70.3 and full courses, it becomes a case of biking at a pace where you save enough for the run, then spending it all on the run.

2012-12-24 12:54 PM
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Subject: RE: Marathon race pace IM/70.3
Many thanks everyone. Maybe asking the impossible question. I'm starting to look into heart rate training as it's pretty new to me but what I gather is an important part of the training regime. As for the course I'm rather hoping for a flat one to complete my first 70.3!!!
2012-12-24 1:53 PM
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Subject: RE: Marathon race pace IM/70.3
Very hard to say without knowing your marathon times. My stand alone marathon time is probably around 3:10-3:15. I just did my first ever IM 3 weeks ago and ran a 4:12. A full hour slower. I was told to plan on having your IM run be about an hour slower than my stand alone time. It was pretty much dead on for me. I'm also a terrible biker though, which probably made my run that much slower. Although there are plenty of people on here that their IM times are much closer to stand alone times than mine. In my humble opinion, it comes down to bike abilities and good pacing.


2012-12-24 2:57 PM
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Subject: RE: Marathon race pace IM/70.3
tcj103 - 2012-12-23 7:43 PM

Towards the end of your training program, you'll probably do a couple brick/race simulations. 

HR is fine, but ^this^ is the key. How many times have you run a HM/Mary and done way better or worse that your training told you? me? Never, my training tells me what to expect and hopefully will do better in the race because of good conditions and pushing. 

2012-12-24 4:14 PM
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Subject: RE: Marathon race pace IM/70.3

Really the only way to really tell is through your training. If you decide to do HR training stick with it. I did stick with it for mine and I was feeling pretty good throughout the run on my two HIMs although my second HIM I slowed down by about 17 seconds/per mile on the second loop (uggh) but that was all due to IT band acting up. My HR went lower for the second part because I just couldn't run fast.

Now for my fastest Half marathon stand alone I was 1:30. My race for the HIM was 1:41 and the first HIM with the shortened bike course was 1:38.

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