Additional contributions from Reuben Fischer-Baum. Predicted marathon time Target split: Read more » Training regimen How many miles are you typically running per week while training for your marathon?
Half marathon. Hard hilly, hot or windy. Race 2 optional Describe another recent race that was a different length than Race 1 1 Race distance 5K. The best way to check yourself is to know, train, and then execute your marathon at your goal minutes per mile or kilometer marathon pace.
So many factors come into play here but a few that will directly impact your marathon goal pace that you can run at are:. Based off of your best performance in the mile. Jeff Galloway calls this your Magic Mile. If you know your most recent current mile or 5K, 10K or half marathon record time then compare it in the following chart to find what your predicted marathon pace might be.
Here is how I like to go about finding my ideal marathon pace and how I coach my runners through my custom training plans to find it as well:. You can take a Vo2 fitness test I prefer the 1. This is the maximum speed you can run at which your body can take up the maximum amount of oxygen that it is capable of while still using aerobic pathways.
This makes it easier for you to choose what intensity you should be working at i. Start with what you would like your goal race pace to be and figure out what intensity percent that translates to against your maximum running speed. This is where your marathon training plan should take center stage and walk you through everything that you need to do to get there.
If you are using one of our time goal training plans to help you stick with and train at a certain marathon pace then it is all laid out for you in that training plan. Break Marathon Training Plan. Break Marathon Training. The workout itself is pretty simple: 10xm where the Read more…. Published by Brian on June 11, June 11, The Benefits of Marathon Pace Running The benefits of running at marathon pace are plentiful and perhaps obvious.
Improved running economy at goal pace. Better running economy equates to using less oxygen to move at a given pace and thus, delaying fatigue. Internalizing marathon pace. Come race day, you want to be able to feel exactly what marathon pace feels like and be able to resist the urge, sometimes subconsciously, to speed up.
Nutrition practice. Can you handle taking in a sports drink or energy gel at marathon pace? Better practice! Being able to fuel well during a race is one of the biggest and often overlooked differences between the half and full marathon. Improved endurance. Running at this pace will give you improvements aerobically.
What is Right for Me? The Other Stuff Marathon success is highly dependent on a large volume of other work besides just marathon pace. Timing is Everything Marathon pace work should be reserved primarily for the last segment of a training cycle and only sparingly before that. Weekly Mileage If your weekly mileage is higher, then you can handle a higher volume at marathon pace. What is Your Marathon Pace? Psychology Some people just plain NEED to have the confidence going into race day that they have covered X miles consecutively at their goal pace.
So How Much and How Long? What Kinds of Workouts? Included in a long run — this is the most common. Run the majority of your long run at an easy pace and then close the last X miles at marathon pace.
0コメント