Trying to Find my Goal Marathon Pace

Training Advice/Discussion Marathon

9 years ago 07/23/2014 11:37am EDT

Up until this year I have been more of a casual runner than anything else, I have never set a real training schedule for any of my races.

This spring I increased my training to about 40mpw looking to pr my 5k. I was doing intervals on the track on Tuesdays and a tempo run around my goal 5k pace on Thursdays. I am getting ready to start marathon specific training and am not sure what pace to use as a guide. I'm casually running 40mpw right now and plan on using Hanson's as an outline for my training. I'll be out 6 days a week; 3 easy days, 1 long run, 1 tempo run at marathon pace and a speed session.

5k PR is 21:00

5mile PR is 37:24

In March I ran a 13.1 in 1:50.29 with no training.

I've run a few trail 50ks 7:20 and 8:20, but I'm sure those number don't matter because of the terrain, and a trail 10k 53:16.

To be safe I could use my 1/2 marathon time, but I am worried that it may be below my potential.

Thanks in advance

9 years ago 07/23/2014 11:45am EDT

re: GuessingMyPace

4:15-4:20

You'll need a few 2+ hour runs and a few tempo runs with at least 90 min total.

But, I would think a 4:15 on a good weather day on a flat course would be reasonable, if all goes well in up-coming training.

9 years ago 07/23/2014 11:48am EDT

re: GuessingMyPace

3:21-30 marathon based on your 5K time. Use www.runbayou.com to figure out training paces.

9 years ago 07/23/2014 11:56am EDT

re: HMArunner

One thing to take from the marathon is don't expect to run a perfect race on the first try. Also you don't have to do a ton of miles to get in a good race. I ran 2:54 in Boston this year off of 40 mpw.

9 years ago 07/23/2014 12:53pm EDT

re: GuessingMyPace

train based on your current fitness - your most recent good effort race. use the calculators to get a pace range - emphasis on range.

IMO it's silly to pinpoint a target pace to a particular second, since so many variables can affect training workout performance on any given day

plan on a test race, 5 or 6 weeks before the marathon. use that to determine your final goal pace/time

Jack D's:

http://www.runsmartproject.com/calculator/

McMillan (which give ranges):

http://www.mcmillanrunning.com/

one with a lot of possible variables:

http://www.runworks.com/calculator.html

a few random ones:

http://www.chicagoendurancesports.com/runcalc.htm

http://www.runnersworld.com/tools/training-paces-calculator

9 years ago 07/23/2014 1:41pm EDT

re: CurrentFitnessIsKey

Thanks guys!

I apologize for not mentioning that I do have a marathon under my belt. I ran a 4:38 with my 8 hour 50k two weekends before and the 7 hour 50k the weekend after. I don't think that marathon was a good indicator of what my goal should be.

I seem to be stronger on shorter distance races which is why I was apprehensive of using my 5k pr as an indicator. The training program I'm looking at uses the goal marathon pace as your tempo run speed. Would it be reasonable to use a 3:45 goal (8:35 min/mi) as my goal?

9 years ago 07/23/2014 1:55pm EDT

re: GuessingMyPace

I've been hanging around these forums long enough to know that I probably should have also mentioned that I'm a 32 year old male. My weight hangs between 163 - 168 but will drop to the mid 150s for the race.

9 years ago 07/23/2014 2:05pm EDT

re: GuessingMyPace

You have godawful endurance.

If you have time to drop 15lbs before the race you have time to train. Increase your weekly mileage to around 60 for 5-8 weeks and don't worry about the rest.

The vdot for your 5k puts you around 1:40 for the half and 3:28 for the full.

You need consistency more than you need a goal. Train at your current paces not GMP.

9 years ago 07/23/2014 3:21pm EDT

re: The source

Thanks again.

I'll get myself to around 60mpw by September and plan to train there until taper in late October. As The Source said, it'll be 5-7 weeks at that weekly mileage.

I'll be conservative with my track work so I dont get injured and I'll worry about training at a goal pace next year.

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Trying to Find my Goal Marathon Pace

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