I've got my training paces pretty sorted and they seem to match up with the Runners World training pace calculator ones. I'm wondering about HM "Race Pace" though? I feel like I could run all day at the long run pace it gives me given the right fuelling and hydration (famous last words 😂🤣) so that's got me wondering if on the day I should be going faster?
I've had a Google but only managed to find one article which said 10k pace should be 20secs a mile (is that about 12secs a km?) slower than 5k and HM another 20secs slower than that but it appeared to still be talking about training paces. Using my 5k PB that would put my HM pace at 5:41 a km which is way too fast!
My ex husband's girlfriend is quite an experienced runner and she always jokes that she only has one speed. I looked up her Hastings Half Marathon (very hilly) PB and it's only about 10 secs a km slower than her Hastings parkrun (flat as a millpond!) PB 😳 I'm more than a minute faster than her over 5k but I learnt this morning that I wouldn't be able to run more than 10k on the flat at her HM speed ☹️
I said initially that I just wanted to get round comfortably as it's my first one but I'm starting to worry now that if I take it too easy I'll be disappointed at the end and if I go too hard and have to walk I'll be equally disappointed.
For those of you that have raced 5k, 10k, HM and marathon is there a definite pattern in your difference in paces? Any other advice in getting round at "optimum" speed would be gratefully received 😁
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pianoteacher
Marathon
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I'm by no means as experienced as most other people here, and have not yet run a marathon, but I definitely have different paces for each distance. I guess it depends on your motivation for running, some people like to run steady and finish strong. I like to go at my absolute max and finish like I've nothing left to give, or I feel I've cheated myself, so naturally that pace varies with distance.
My 5k race pace is 4.57 min/km, that's a definite work in progress so it's quite specific! For 10k I aim for an average pace of about 5.10 min/km, slightly less for a flat course. For a half, I aim for an average of 5.30 min/km. Over time of course I hope these come down, but having a rough idea in my head of what I can achieve allows me to push that little bit harder each time. It's an educated guess when you do your first event though--you just need to have a bit of a think about what you want, how you feel in training and extrapolate that out. You'll likely find you can go a bit faster than you think on race day as a result of adrenaline and pure competition, but sometimes you have a bad event and need to revise your pace goals on the fly, and that's ok too. But as a personal rule, those paces above are what I work to for events.
Thanks Sqkr! I think I would like to feel like I've given it my all when I finish but I'm also massively scared of failure so it's a real conundrum! I haven't actually run a flat out parkrun for 4 months because I'm a scaredycat 🤣 You've got some great pace there and I'm sure the potential to get those times down even more 😁
Psh, what is failure? Doing a bit of a walk? Nope! Still, take the pressure off your first event, you don't want to set your baseline too high! And you certainly don't want to do yourself a mischief. You'll get a pb and a medal and have a great day whatever happens. And then you can build on that next time.
Hey 👋🏼 I’m sure a more experienced racer will come along soon. For my 2 races I just ran (10k and 5miles). I didn’t train as such with a race pace. But the race itself carries you along at a faster pace. My 10k pace was my 5k pace too!
As for your ex’s gf’s pace - to quote you ‘an experienced runner’ says it all. You’re certainly speedy but she has experience on her side so her pace/stamina has been built through experience.
I have to say finishing it injury free would be ideal. Most of us have all spent time on the IC during our first year. Don’t break anything trying to go too fast and not being able to run at all. xx
Thanks Rip! I certainly won't be pushing for pace in most of my training runs - I've learnt the hard way that's it's the quickest road to injury ☹️ I really enjoy my long slow runs as well.
I'm definitely built for speed as my stamina is pants - my coach at the track said I'm a 30m sprint specialist 🤣
I've got it built into a spreadsheet predicting race pace for 10k, HM & M based on PB for the next shortest distance. All that prediction and knocking out PB's just before Christmas and I've still no idea how the marathon's going to! Bloody knee's not helping...
Thanks andystev - I think I came across that calculation before online and it gave me a predicted HM time of 2hrs and 1 min - not happening 🤣
I'm definitely much better at speed than endurance - my track training times last summer indicated a sub25 5k but I just haven't the stamina to maintain those speeds yet. Hopefully it will come with practise x
Pace is elastic. If you have been training steady with no injuries, you will get faster naturally, and vice-versa, so bare this in mind. Be wary of PB's too. They are not necessarily an indication of someone's average, or even current pace.
Also, some people prefer different distances and a flat out 5k is not everyone's cup of tea. Although give them a long run and they are like a Duracell bunny and can keep up a good pace. Run to feel. Run different distances and see what works for you. We are too varied and complex a species for a flat, one size fits all guide.
Thanks Whatsapp! Thats so true - the pace calculator based on my 5k and 10k times gave me a time that I know at Hastings (especially with all its hills!) is totally unrealistic for me. I'm hoping to go on a couple of Saturday afternoon club runs where they cover parts of the course so hopefully that will allow me to "feel" realistic paces x
I have a finishing time in mind for the half marathon, I'd like to get in in under 2 hours so I'll need to average <5:41 min/km - because the race is hilly I'm not hoping for a pb 😊 My current goal paces are I suppose <5 min/km for 5K, <5:30 for 10K, and <6 for the marathon - but it really depends on the event.
For your first half marathon race you can't know what finishing time to expect, unless you spend a lot of time training, practising the full distance, and running a few tune-up 10ks (and possibly half marathons too) in preparation for the goal race. You can also try race predictors such as the one Andy mentioned, but they do of course have their limitations.
Whatever paces you run in training it is reasonable to expect to run a little faster in a race - assuming your training is appropriate for the terrain and elevation in your particular event. I understand what you mean about feeling disappointed, I just really hope you can see it differently - enjoy the race and celebrate your finish! xxx
Thanks Abi! I'm my own worst enemy when it comes to putting myself under too much pressure. I took an advanced Clarinet exam last Spring in which a missed a Distinction by one mark. I was really upset for ages even though I knew I hadn't played as well as I could (weird sinus problem during the exam) and should have been pleased with how well I'd done.
I like the look of adding 30 secs to each pace and will experiment with it on my next solo long run x
Ooo that's exciting! I'm working for dipABRSM Clarinet but struggling to fit in enough practise what with all the HM training - ought to be doing 2 hours a day 😳
I wonder if there's a way to incorporate musical instrument playing into a race training plan 😊
I'm semi-serious because my flute teacher always seems very impressed with my lung power and credits the marathon training. But could it work both ways? And of course playing has many other benefits. Hmmm...
I think playing a wind instrument and running probably are complimentary. My Clarinet practise often registers as exercise on my Garmin! My Piano practise ups my step count but I think that could probably be classed as cheating 😜
My Clarinet teacher is also a runner so I'll ask him what he thinks at my next lesson x
I find it really difficult to vary my pace when training, but I generally run 30-60 seconds faster on race day. It's just something that kicks in. If I think I'm going too slow, I try to put in some sprints.
I’ve been wondering this too, Marie. I’d provisionally set myself 2hrs 30min for my first HM race, but as my first go at the distance came in at 2hrs 20, I’m feeling I should aim for a bit faster. As I’ve still not been running for a year though, I’m also really trying not to do too much and get injured...
As I’ve 4 months before my race, and plan to repeat the full distance several times, I’m pretty much planning to just play things by ear depending how I feel. Even for my fairly flat HM race, I think the above pace calculator based on my last 10k race time of 58mins is faster than I’d be able to maintain for 21.1 k at this point! Maybe once my legs get stronger...😊❤️
It was a bit odd for me. The fastest pace I could manage in training up to my last HM was 5:45, for 16-18km. But on the day I wound up faster at 5:30 and just barely squeezed a sub 2hr. I suspect it was because the course was more flat than the routes we trained on. Plus finding and sticking with the 2hr pacer helped. The weather also was good for running and I had the right layer combo I think. There are so many small factors that go into a good race. I suspect you will be great when the day comes and surprise yourself!
HM race pace is considerably faster than your longrun training pace - for me it is around 1 minute to 1min30 per K faster. The "killer" of the HM is the distance and lack of sufficient distance training is the problem. They say that your HM training only gets you to the 10 mile (16K) mark of the course where you will find the true starting line
This depends how far have you gone already? and at what pace? did you feel comfortable at the end. If it is close to half marathon distance then up the pace a bit. But it is worse to go out fast and then have to walk at the end because you have blown up. I would say start at a good steady pace and then you can re-evaluate your feeling half way if you can pick up the pace a bit then do so, then at say 5k or so to go see how you fee again can you pick up the pace again. But work out at the kind of time you think you can do it in as your lose a lot of time walking. Also its your first one there are loads of half about
One day i plan on coming to do Hastings half i have heard its quite hilly but beautiful.
I generally know where I want to be at the half way stage and try and adjust accordingly. even so, it doesn’t always work. Your body can only do what it can do 😃
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