Would it be best to do something like, 7:30's for the first 5 then even out and do sub 7's for the end or just a FLAT 7 min mile for the entire time? What seems to be the best method for this type of thing?
Would it be best to do something like, 7:30's for the first 5 then even out and do sub 7's for the end or just a FLAT 7 min mile for the entire time? What seems to be the best method for this type of thing?
7:00 every mile, kick at the end in the last mile or so for a slight negative split. this assumes a flat course. anyone who tells you this isn't the best method is an idiot.
Half marathons are really long. There's no way you can hope to keep an even pace without slowing down. The only way to hit 7:00 average pace is to do something like 5:30, 6:00, 6:00, 6:00, 6:15, 6:15, 6:30, 6:30, 6:30, 6:30, 7:00, 9:30, 12:30, and then kick the last .1 at 7:00 pace.
If the runner doesn't have much mileage in their background, it might be better to not warm up much beforehand and instead use the first couple miles to fill that role. 7:20, 7:10, 7:00, a bunch of 6:55s or whatever, slight kick in the last .1mi.
Normally I'd agree with the above poster, but someone running 7m/m is probably not a good enough runner to be warming up the couple miles that it takes to be able to run at pace from the gun.
reed wrote:
7:00 every mile, kick at the end in the last mile or so for a slight negative split. this assumes a flat course. anyone who tells you this isn't the best method is an idiot.
Are you calling me an idiot? My method is obviously superior.
Raptured wrote:
The only way to hit 7:00 average pace is to do something like 5:30, 6:00, 6:00, 6:00, 6:15, 6:15, 6:30, 6:30, 6:30, 6:30, 7:00, 9:30, 12:30, and then kick the last .1 at 7:00 pace.
LOL
hahahah starting at a 5:30 sprint then ending at a 12min mile (i laughed so hard) phuckin troll
Seriously, who aims for a 7 flat pace? Go 6:50 and try to at least break 90. If you fade and miss it by a few minutes then you've done no worse.
Dude it was a hypothetical time, even for a 6:50 pace HOW WOULD YOU PACE IT? A 6:50 the whole way or start out slow then build up ?
If you're racing against the clock, even splits is always the best strategy, assuming a flat course. On a full marathon you can make the argument that even effort means a slight positive split and is the most efficient, but on 13.1 fatigue should not be that much of a factor.
Even effort but you'd start off at 7:00-7:30 for the first few miles and bring it down to sub-7:00 at the very end to balance things out.
This assumes that 7:00 pace is a realistic and not super-human goal.
mgm wrote:
Even effort but you'd start off at 7:00-7:30 for the first few miles and bring it down to sub-7:00 at the very end to balance things out.
This assumes that 7:00 pace is a realistic and not super-human goal.
Why do you say that? If you're warmed up there's no reason to deliberately go out slower than target pace.