Picking the right pace for a Marathon

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2007-09-17 10:09 AM

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Extreme Veteran
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Brambleton, VA
Subject: Picking the right pace for a Marathon
BT'ers - would welcome your thoughts on the following: I just finished a half marathon this weekend and ran a 1:26. I am trying to figure out what I should target during the upcoming Lausanne Marathon (Oct 21st). My average HR during the race was kind-of high (163), so I do not think I can keep up the same pace for a full marathon. I would like to break 3 hours, but figure 3:10 might be a more realistic time.

What have been your experiences?

Race details:
05K: 20:10 (162ahr)
10K: 20:30 (163ahr)
15K: 21:00 (165ahr)
20K: 21:00 (162ahr)
21.1K: 3:35 (170ahr)
(max hr is 185)

ps: I ran a 15km x-country race a few weeks back in 1hr. Heart rate was about the same - 164.





2007-09-17 10:26 AM
in reply to: #967485

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Subject: RE: Picking the right pace for a Marathon

Usually your 1/2 marathon HR correlates to your LT pace.  So you are in the low 160's for your lactic threshold.

Conventional marathon pacing is that you run the race about 4 - 5 beats below your LT, so based on that it would be recommended that you run around 158 or so for the marathon.

All of this is based on the idea that you are trained for the longer distance and have the long run mileage to handle the pace.  With a 1:26 1/2 and proper training for the marathon then as long as it is not a hard hilly course then you should theoretically be able to hit sub 3.  Once again, it is all about the training leading up to that.  If in some of your longer training runs (18 - 20 miles) you could hold really low 7's for your training pace then you have a decent shot at it.

2007-09-17 11:20 AM
in reply to: #967485

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Brambleton, VA
Subject: RE: Picking the right pace for a Marathon
Rick - Thanks for the input. The 158+/- HR target was a great piece of info. I will put that to work on my long runs. Cheers.
2007-09-17 9:17 PM
in reply to: #967485

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Subject: RE: Picking the right pace for a Marathon
A 1:26 half gives roughly a Daniels VDOT of 54 (Daniels Running Formula 2nd ed).  That VDOT corresponds to a 2:58:47 marathon according to Daniels VDOT table.   This assumes that you would have done the proper training to achieve the 2:58, but you are in the ballpark.  Good luck.
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