Early repeats are fast but controlled like the first two miles of a 10K race feel. The workout should feel like a 10K feels. This is a hard workout so get mentally ready for it. Run 2:40 for the 800s and you can run 2:40 for the marathon. For example, if you can run 10 times 800 meters in three minutes and 20 seconds with three minutes and 20 seconds recovery jog, then this predicts that you can run three hours and 20 minutes for your marathon. The third prediction workout comes from the folks at Runner’s World and is called Yasso 800s. The theory behind Yasso 800s is that your time in minutes and seconds for a workout of 10 times 800 meters (two laps of the track) with equal recovery time (jogging slowly) is the same as the hours and minutes of your marathon time. Also, the longer the race, the further away from the marathon it should occur. One note about how close to the marathon you should run a long distance race: I recommend a minimum of three weeks between a half-marathon and the marathon, though I prefer four to five. No matter how you do it, though, a long distance race is another great workout that can help you accurately predict your fastest marathon pace. Alternately, Tim Noakes, author of Lore of Running, suggests that you multiply your half-marathon time (in minutes) by 2.11 to get your marathon time (in minutes). Doubling the half and adding five minutes seems to work really well for pure marathoners, those runners who do poorly in short races but excel (and love) long workouts and races. I find, however, that doubling your half-marathon and adding seven minutes is slightly more accurate for most runners. For example, if you run 1:30:00 for a half-marathon then this method would predict that you could run 3:05:00 for a marathon. Hit submit and check to see your predicted marathon time.Īnother estimate of your marathon time is to double your half-marathon time and add five minutes. Just select the distance of the race you ran and input your time. To get your marathon pace prediction, use my McMillan Calculator. I really like for my marathoners to race a half-marathon a few weeks prior to the marathon (though any race from 15K to 30K works). LONG DISTANCE RACEĪ second favorite marathon predictor workout is a long distance race. Instead, go into each one as you would any other long run otherwise the pace you achieve isn’t as accurate of a predictor of your best marathon pace. Lastly, you shouldn’t ‘taper’ for your fast finish long runs. If you can run three to five of these fast long runs in the eight to 12 weeks prior to your marathon, they become a very accurate predictor of your ability to not just run the marathon but to race your best marathon. I suggest alternating a weekly fast finish long run with a more typical weekly long, steady run. Once you’ve become accustomed to this workout, I’ve found that if you can finish these very strong and fast, you are on target to achieve your marathon goal. Read this post to learn more about how to run a fast finish long run.įast finish long runs are very tough workouts so you shouldn’t do them very often or run too many of them in any one marathon training cycle. ![]() However, over the last three to 10 miles of the run, you run faster and faster. In the fast finish long run, you run the first eight to 12 miles of a 14- to 18-mile long run at your normal long run pace. I learned it from Gabriele Rosa – the coach of world record holder Paul Tergat – but many other coaches and athletes have used it successfully for years. The Fast Finish Long Run has quickly become a mainstay for competitive marathoners. ![]() As you prepare for your next marathon, these workouts can be helpful in your race planning. The predictions are not fool-proof, but I find them to work for the vast majority of marathoners. This article discusses the three workouts that I use to gauge the best race pace for the marathoners I coach. As the race approaches, marathoners want to know which pace is the right pace – the one that achieves the fastest time possible and avoids the all too common fade in the final few miles.
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