10 seconds per mile per race

Training Advice/Discussion

1 week ago 04/26/2024 8:04am EDT

Any high-endurance people able to lose less than 10s/mile for each race from 5K to marathon? Maybe not in terms of PR shape for each race, but I tend to use this as a rule of thumb during a marathon build - if I can race a 10K at MP-20 and a half at MP-10 during the build it gives me some confidence towards actually maintaining marathon pace.

Example:

5K: 5:10 (16:04)

10K: 5:20 (33:07)

Half: 5:30 (1:12:06)

Full: 5:40 (2:28:35)

What kind of 10k/half tune up race efforts give you the confidence to hit marathon pace in your goal race?

1 week ago 04/26/2024 8:46am EDT

re: Just 10 seconds

Just 10 seconds wrote:
Any high-endurance people able to lose less than 10s/mile for each race from 5K to marathon? Maybe not in terms of PR shape for each race, but I tend to use this as a rule of thumb during a marathon build - if I can race a 10K at MP-20 and a half at MP-10 during the build it gives me some confidence towards actually maintaining marathon pace.
Example:
5K: 5:10 (16:04)
10K: 5:20 (33:07)
Half: 5:30 (1:12:06)
Full: 5:40 (2:28:35)
What kind of 10k/half tune up race efforts give you the confidence to hit marathon pace in your goal race?

Even a good endurance curve isn't that good.

10 seconds 5k to 10k is realistic and a good goal. 10k to HM is more like 15 seconds. HM to marathon is 20 seconds.

Marathon goal pace should be the faster of your HM x 2 plus 8 mins or your fastest 20 mile training run pace.

Good luck---

1 week ago 04/26/2024 9:32am EDT

re: thhdddc

thhdddc wrote:
Even a good endurance curve isn't that good.
10 seconds 5k to 10k is realistic and a good goal. 10k to HM is more like 15 seconds. HM to marathon is 20 seconds.
Marathon goal pace should be the faster of your HM x 2 plus 8 mins or your fastest 20 mile training run pace.
Good luck---

I agree with the first part of this, but I don’t know anyone who runs a 20-mile training run at MP except for really slow people. Maybe that’s for really fast people for whom a 20-mile run is under 2 hours, too?

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10 seconds per mile per race

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