Hello. I just wanted to know what everyone thinks a good pacing strategy would be for my half marathon coming up in 2 days. I am shooting for around 1:22 - 1:23.
The course is pretty hilly, here's the profile:
https://www.plotaroute.com/mobile/route/768456
Too many of the sites I looked on say to go out at easy run pace for 3 to 5 miles, which seems like it is too aggressive of a negative split.
Thank you.
Try to run even effort all the way, maybe start with 1st mile a bit easier then race pace (+10s/mile), but then try to get into to rithm as soon as possible
Kipchoge fan wrote:
Try to run even effort all the way, maybe start with 1st mile a bit easier then race pace (+10s/mile), but then try to get into to rithm as soon as possible
Thank you! I was thinking something like this, just wanted to hear what other people thought first.
I looked at the course and to be honest it really does not look hilly to me. Pacing a half marathon is pretty easy and there is no "wall"
If you're targeting 1:22-1:23 throw the go out at an easy run pace for 3 to 5 miles out the window. Replace that with go out controlled for the 1st 5k before settling into goal race pace. That means maybe 5-10s/mile slower depending on elevation. Quick glance of that elevation profile shows some climbing in the 1st 5k. So maybe that 5-10s becomes 5-15s. 1:22 is 6:15 pace. I would run 20:00ish for that 1st 5k. Then there's a big downhill section. Think 6:15 effort & those miles might run 6:05-10 without forcing it. 19:00ish 2nd 5k feeling comfortable. That gets you to 10k right on pace. Then it's up to you. Slight elevation gain the rest of the way but totally doable to run goal pace if you're smart early. Biggest mistake you can make is running 6:00 pace in that 1st 5k. Might get you a 1:25-30 at the end of the day.
Doesn’t look very hilly at all. I wouldn’t go out too slow the first couple miles. Maybe +5sec/mi. Try to get into HM effort rather quickly.
Not trying to high jack the thread, but I'm interested in the same question (but for me).
I'm 61 and have run since 2015, doing several HM and a couple of 70.3 tris. Since I finally have some base endurance, I'm getting faster - but I'm still slow.
I've looked at several race pace calculators and they're all over the place. My race is next Saturday. I've been on a 12 week, 6-day workout plan that I like and have seen progress. I started the plan after one weeks rest from a 12 week
6-day work 70.3 plan and race. My goal pace is 10:30/mi and this is an "A" race goal. In other words, I'll spend the whole race saying - "This is a RACE". Some calculators say I can't run an 11' HM pace and some say I should be able to run 10:10 to 10:15 pace.
I'm into tapering now, but my last three long runs were 8 miles at 12/mi followed by 2.5 miles at 10:30/mi. My Monday runs generally included a single increasing time interval at 10:30, with this past Monday at 39 mins. My speed sessions are generally on Thursday and yesterday was "typical" with 5x3'@9:05+2:30'@13:30. None of these seem hard, like I can't complete the workout. I feel like I think I'm supposed to after them. The long runs and Monday runs feel pretty easy and the speed workouts feel like RPE 8/9 on the last interval (hard, but I could do another or more if I had to).
My last 30' TT I went out too fast (9;45) and slowed at the end with a 10:03 average pace. My LT HR is reportedly (from previous workouts) is @152 and my resting HR is 51. Garmin says my VO2Max is 41 (which doesn't help too much on an HM, but just another data point).
In 2020 (last time this event was held) I ran a 10:55 pace with a slowly increasing negative split (35:11 first 5k, 34:59 second, 33:15 third and 32:32 for the fourth, with a 6:30 for the last 1k. I focused hard on a negative split because I had blown up so many previous HMs.
I don't want to blow up this time either. I'm not confident enough about the 10:30 because of the calculators that say I can't even do 11/mi. My initial thought was to do like I did in 2020, starting at 10:45/mi and picking up the pace as I go. But I know I'd be fastest with a single pace throughout - as long as that pace doesn't cause me to blow up.
Anyone have suggestions?
600 gain over 13.1 is a lot. I would say flat is under 200. Honest in that 200-500 range. 600 is borderline hilly but runnable. Definitely won't (or shouldn't) run your fastest 13.1 on a course with a 600 foot gain.
I agree if the course calls for it then try to be closer to goal pace but it looks like you're climbing in the 1st 5.5k. Just don't be fast there, which means being over 1:22-23 pace. If you're at pace at 5.5k, you've been running sub-1:20 effort & you'll get to see how that plays out unless you've underestimated your fitness.