Training time vs race time

[AllezLeChef]

Preparing for my first HM/race and I was interested to know how people's race times compared with their training times. Do you normally run faster on the day? Just trying to set my own expectations. I am concerned that I may run faster than in training but run out of energy before the end.

[linda9389 Administrator Marathon]

I always run faster on race day. I'm loathe to push outside of my comfort zone in training, but get carried away by race magic every time. It's important not to go out too fast at the start. Have a rough idea of pace in mind and try to stick to it - run your own race. If you feel you have plenty left in the tank then you can bring it in to play in the second half and pick up the pace gradually - that's much more satisfying than hitting a wall and finding yourself walking when you hadn't intended to. (Now all I need to do is take my own advice 🙄).

[AllezLeChef Half Marathon in reply to linda9389]

Thanks for the advice. I saw a video from “Running with Jake”. He talked about about having 3 race times in mind.

A “dream” time which is the very best time (2:06 for me), a “true” time which is a realistic time (2:10) and a “fair” time which is an ok time (2:15). I think I will pace at “true” time pace and as you say maybe go faster at the end if I can

[linda9389 Administrator Marathon in reply to AllezLeChef]

A good way to look at it. It's harder to know those numbers for your first HM race. I'd have to add 5 minutes to each of those times I think, and I'm going to set out with a strategy based on the 'true' time, with a hope of nudging towards 'dream' if I can. The main thing is to enjoy and remain in one piece 😀

[AllezLeChef Half Marathon in reply to linda9389]

I just need to remember that having only started C25k only a year ago any time is a fantastic time

[linda9389 Administrator Marathon in reply to AllezLeChef]

Too right!

[SlowLoris]

Your long training runs should be easy pace. The long run is all about putting miles on the legs. The shorter mid week runs can be at race pace. They can also be intervals, hills, fartleks etc.

If you're hoping for a race pace of about 9:40 min/mi, then your long run pace should be 1 or 2 minutes slower than that.

[Sqkr Half Marathon]

My race days are definitely faster than my training days, because my half training runs are intentionally slow and I take lots of breaks. As SlowLoris says, taking your long training runs at a slower pace is the most effective way to train, but it does mean that your first half race is a bit of a shot in the dark in many ways because you've probably not run that far at race pace before so have to guess at your best pace. But if you go into it with minimal expectation it helps you to enjoy the day, and sets a good foundation for any subsequent half races. It's very easy to set off too fast though!