What is my goal? To set a new PR at the Run for the Whales half marathon on 2.4.12. I ran a 2:02 last year and hope to break 2 hours. Now, keep in mind, the course is being officially measured this year and that may impact things but my other half marathon times are not too off and I feel my goal is still attainable.
In the past I have pretty much ran by feel. I would do intervals that felt harder or picked up my pace for tempo runs but I never really had a target pace I was striving for. This time, things are going to be different. I want to have those benchmarks. Therefore, I needed to get my training paces set and documented.
To start, I determined my goal pace for the half marathon (assuming even splits but I can adjust that later if desire). I went to a half marathon pace calculator and input 1 hour 59 minutes. I didn't get fancy with inputting fades. Here is what I got:
Next, I needed to know my different training paces for different levels of running intensity. For this I went to the training calculator at Runner's World. I input the half marathon distance and the 1 hour 59 minute goal. Here is what I got when I checked out my training paces:
I liked the distance finishing times as well as they could serve as great benchmarks for the races I have up to the Run for the Whales.
So to sum it all up....to run a 1:59:00 half marathon I need an overall pace of 9'05". That is my goal pace.
- My long runs should be between 10'29" to 11'48" (this may be the hard one for me since I like to practice maintaining my goal pace....but with more speed work in the week perhaps it is necessary to ease up...what are your thoughts?)
- My easy runs on Thursdays should be at 10'29" (really?).
- My tempo runs should be at 8'46"and I will be doing some of that on Sundays and Wednesdays.
- My fast speed work should be at 7'19" and I will be doing some of that on Wednesdays and Fridays.
- Online pace calculators
- Technology that helps you track pace on the go....when all goes well
- Google documents
- Quiet rooms