General Discussion Triathlon Talk » What difference in Marathon Pace and your IM Running Pace? Rss Feed  
Moderators: k9car363, alicefoeller Reply
2015-12-02 9:07 PM


50
2525
Subject: What difference in Marathon Pace and your IM Running Pace?
What difference is your regular Half and Full Marathon pace from your Half IM and Full IM running pace? In other words how much slower (if any) is your pace for Half/Full IM after swim and biking than if you just were doing the stand alone running events?


2015-12-02 10:39 PM
in reply to: Tripleplay44

User image

Pro
4675
20002000500100252525
Wisconsin near the Twin Cities metro
Subject: RE: What difference in Marathon Pace and your IM Running Pace?

Stand alone run PR paces:

half marathon 5:54 min/mi (1:17:39)

marathon 6:32 min/mi (2:51:23)

Triathlon run PR paces:

half ironman 6:47 min/mi (1:28:58)

Ironman 8:19 min/mi (3:37)

2015-12-02 11:01 PM
in reply to: Tripleplay44

User image

Veteran
231
10010025
Coeur d' Alene, ID
Subject: RE: What difference in Marathon Pace and your IM Running Pace?
If you are trying to figure out for yourself check out VDOT score. I will help you find a range you will be in.

http://www.runbayou.com/jackd.htm

then go to the table on this page and find out the time you will mostly likely hit.


http://www.amtriathlon.com/2006/11/parciales-de-atletismo-en-triath...


2015-12-03 7:12 AM
in reply to: 0

User image

Master
3205
20001000100100
ann arbor, michigan
Subject: RE: What difference in Marathon Pace and your IM Running Pace?
I usually beat the VDOT predictor by a couple minutes but I probably under bike a bit in most of my races. I also tend to do better vs the predictors as the race gets longer.

HIM Run PR: 1:29:??

HM PR 1:22:53

So that is about 30 seconds per mile slower. (but I had no business running that 1:22. I am not sure what happened that day but I suspect I will never see that time again)

---------------------------------------------------------------------------

IM Run PR: 3:26:50

Marathon PR 3:02:15

Not quite a minute per mile slower.

-------------------------------------------------------------------------

I am of the belief that there is no substitute for volume when it comes to run training for any of these events. The more you can run in training the better your run will be. No short cuts, unfortunately.



Edited by wannabefaster 2015-12-03 7:22 AM
2015-12-03 8:15 AM
in reply to: Tripleplay44

User image


1502
1000500
Katy, Texas
Subject: RE: What difference in Marathon Pace and your IM Running Pace?
HIM pace: 7:40/mile (1:40:32)
HM pace: 7:13/mile (1:34:38)

It was 6 years between my IM and my last marathon, so there's no correlation that can be used there.
2015-12-03 11:54 AM
in reply to: Tripleplay44


52
2525
Subject: RE: What difference in Marathon Pace and your IM Running Pace?
My standalone half marathon PR was 1:54 (this was about 2 years ago).
My HIM run time (from this summer) was 1:52

My standalone full marathon PR was 3:58
My IM run time (from this past fall) was 4:40

I should note that my marathon PR came 4 weeks after my IM. Prior to that my marathon PR was 4:00 flat.

I've gotten really good at pacing myself during a half marathon/HIM. I'm still trying to figure it out for the full, but was pretty happy at my marathon time at my IM considering how many people I saw walking.


2015-12-03 1:34 PM
in reply to: Tripleplay44

User image

Subject: RE: What difference in Marathon Pace and your IM Running Pace?

HM - 1:41
HIM - 1:52
Marathon - 3:53
IM - 6:06...LOL

Pretty much explains why I quit running.  

2015-12-04 8:02 AM
in reply to: Tripleplay44

User image

Regular
585
500252525
Pueblo, Colorado
Subject: RE: What difference in Marathon Pace and your IM Running Pace?
Half Marathons: Usually 1:45-2:00 (PR 1:37)
Half Ironman Run: Usually 2:00-2:10

Marathons: 2 at 4:27/4:28 (PR 3:59)
Ironman Run: 4:25

I credit my consistent Ironman run time with a real effort to build bike fitness and not overdoing it on race day. This had a bigger impact on my run than anything.
2015-12-04 8:25 AM
in reply to: Tripleplay44

User image

Elite
3683
20001000500100252525
Whispering Pines, North Carolina
Subject: RE: What difference in Marathon Pace and your IM Running Pace?
Originally posted by Tripleplay44

What difference is your regular Half and Full Marathon pace from your Half IM and Full IM running pace? In other words how much slower (if any) is your pace for Half/Full IM after swim and biking than if you just were doing the stand alone running events?


Half Mary: 1:20:xx (2011)
HIM: 1:31:xx (2015)

Mary: 2:50:xx (2015)
IM: 3:36:xx (2015)

For me, I consistently overbike, which causes my run to suffer (more than it should), but I'm ok with that since I still usually have a top AG run.

I don't think you'll find many ppl that are faster during the run portion of a tri than during a stand alone race, unless there's a significant amount of time between the standalone and tri. Another factor could just be a shorter tri run.
2015-12-04 6:47 PM
in reply to: Tripleplay44

User image

Veteran
434
10010010010025
Apex, NC
Subject: RE: What difference in Marathon Pace and your IM Running Pace?
The general rule of thumb thrown around for HIMs is to add 10 mins to your open HM. Of course like all rules it'll be wrong much of the time.

Me: HM=7:04 pace and HIM=7:39 pace
2015-12-04 7:38 PM
in reply to: smoom

User image

Extreme Veteran
1942
100050010010010010025
In front of computer when typing this.
Subject: RE: What difference in Marathon Pace and your IM Running Pace?
HM: 1:35:xx
HIM: 1:50:xx, so not far from smooms rule of thumb
Only marathon: 3:41 (was not a good day)
Only IM: 5:05 (was a great day but the run was awful...had some issues)


2015-12-06 12:02 PM
in reply to: mark.evans


23

Subject: RE: What difference in Marathon Pace and your IM Running Pace?
Originally posted by mark.evans

If you are trying to figure out for yourself check out VDOT score. I will help you find a range you will be in.

http://www.runbayou.com/jackd.htm

then go to the table on this page and find out the time you will mostly likely hit.


http://www.amtriathlon.com/2006/11/parciales-de-atletismo-en-triath...





Thank you! I had been looking for some sort of rough guideline to see where I might be at, having never done a triathlon before. Very informative and greatly appreciate the links.
2015-12-07 11:14 PM
in reply to: bsuball41

User image

Coach
9167
5000200020001002525
Stairway to Seven
Subject: RE: What difference in Marathon Pace and your IM Running Pace?
Originally posted by bsuball41

Originally posted by mark.evans

If you are trying to figure out for yourself check out VDOT score. I will help you find a range you will be in.

http://www.runbayou.com/jackd.htm

then go to the table on this page and find out the time you will mostly likely hit.


http://www.amtriathlon.com/2006/11/parciales-de-atletismo-en-triath...





Thank you! I had been looking for some sort of rough guideline to see where I might be at, having never done a triathlon before. Very informative and greatly appreciate the links.


Generally you should be within about 4-7% for a well trained triathlete between standalone run time and triathlon run event for the same distance. The next level of time ranges I'd say is within 5-10% fade. anything beyond 10% fade from a standalone run to a tri run of the same distance suggests big issues with pacing the bike, overall training volume problems or just bad race execution (including bad luck!). 10% or less fade would be goal paces for the run portion of a tri, not necessarily what you should plan on for your first tri of any distance unless you've rehearsed it in training and know it's going to work. It's a target to aim for, not a guarantee of results.
2015-12-08 9:06 AM
in reply to: AdventureBear

User image

Veteran
273
1001002525
Downingtown, Pennsylvania
Subject: RE: What difference in Marathon Pace and your IM Running Pace?
3:04 open marathon, and a 3:24 IM run (6 weeks apart, with the IM coming first).

So a difference of essentially 7:00/mi open and 7:45/mi in IM.

I guess that is a shade over 10% slower in the IM.
2015-12-13 5:25 AM
in reply to: Tripleplay44


15

Subject: RE: What difference in Marathon Pace and your IM Running Pace?
Stand-alone half-marathon PR: 1:36:16 (7:21/mi)

Off-the-bike half-marathon PR: 2:00:35 (9:12/mi)

Marathon PR: 3:47:13
Off-the-bike marathon: Never gonna happen
New Thread
General Discussion Triathlon Talk » What difference in Marathon Pace and your IM Running Pace? Rss Feed  
RELATED POSTS

marathon pace vs 13.1 HIM pace

Started by rjrankin83
Views: 2461 Posts: 16

2012-08-16 10:11 PM golfer17

Question on Race Pace vs Training Pace for Run

Started by m2tx
Views: 2002 Posts: 12

2010-11-15 12:37 PM m2tx

looking for stand alone half marathon pacing chart vs HIM run pacing

Started by wstchstrTriathlete
Views: 4332 Posts: 12

2010-03-28 9:28 PM gerald12

5K pace vs 10K pace vs HM pace Pages: 1 2

Started by maria40nc
Views: 7086 Posts: 29

2009-09-17 2:42 PM johnnyrockit

Half Iron Pace vs Marathon Pace

Started by Jake1008
Views: 2085 Posts: 18

2008-09-24 7:39 PM rgretsof
RELATED ARTICLES
date : February 18, 2015
author : mikericci
comments : 3
One of the hardest races to ‘pace’ is a half marathon. We know a 5k is pretty much a ‘best effort’ type of race and a marathon is usually run at a long run pace - what about in the middle?
 
date : June 15, 2009
author : Ali Winslow
comments : 0
I just ran the Boston Marathon under nine minute miles, can I run eight minute miles for my half Ironman training runs? Or should I go slower?
date : May 21, 2007
author : mikericci
comments : 0
Nutrition, hydration and pacing for the swim, bike and run of an olympic distance triathlon.
 
date : November 27, 2005
author : mikericci
comments : 0
Focus on doing the drills and improving each week. Eventually you will go out for a run, look down, and see that your pace has improved, your heart rate is lower, and your cadence is over 90 rpm.
date : March 20, 2005
author : mikericci
comments : 0
Now is your chance! If you want to prove that you should be training at a faster pace you can prove it by racing faster.
 
date : January 10, 2005
author : mikericci
comments : 0
The misconception of LSD is that it’s easy. What I have learned over the years is that LSD or "running slow" is relative to each person.
date : October 24, 2004
author : tri-en
comments : 0
If you are like many runners you may be frustrated at racing 5K distances and never being able to run them faster. Improve your race pace with this flexible 12 week program.
 
date : September 1, 2004
author : AskMrsBT
comments : 0
"On a six-mile tempo run is the warm up and cool down miles"