Forums >General Running>Half Marathon Pace and Tempo pace
If I want to run my half marathon in 1:30, that is, 6:52/mi pace in two weeks, shall I run my Tempo at 6:30 - 6:46, which is McMillan calculator's suggestion. I know I am supposed to train on my current fitness level, not the goal level. My question really is: can I use the tempo pace to gauge my HMP? If I couldn't hit 6:30/mi for 4 miles, I shouldn't think to run 6:52/mi in the race. Is it the right reasoning?
By the way, during last Sunday 11-mile run I tested my fitness and ran 6:52/mi for 8 miles. The last mile was rather difficult, but the next day my legs were good (only slighly sore).
5k - 20:56 (09/12), 7k - 28:40 (11/12), 10k trial - 43:08 (03/13), 42:05 (05/13), FM - 3:09:28 (05/13), HM - 1:28:20 (05/14), Failed 10K trial - 6:10/mi for 4mi (08/14), FM - 3:03 (09/14)
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Doubt there's a hard & fast rule on tempo pace relating directly race pace -- tempo is (should be?) an effort level rather than a pace. You're a pretty experienced runner and can tell if that 6:50 for 8 will translate through the 13 miles...I'd suspect it will. Except for the section coming up cable hill.
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can I use the tempo pace to gauge my HMP? If I couldn't hit 6:30/mi for 4 miles, I shouldn't think to run 6:52/mi in the race. Is it the right reasoning?
It doesn't really work like that.
I could NEVER run a 4 mile tempo at a pace 20 seconds faster than HMP. Never. No way. There are plenty of days when a 4 mile tempo AT HMP feels like an epic struggle. This past winter when I was getting ready to race a half marathon, I did a lot of "cruise intervals" at HMP with the longest being 4 x 2 miles right at HMP. The longest sustained tempo I did was a 5 mile tempo at HMP.
If you can run 8 miles at 6:52 in training, I would say you can easily run that pace for a half marathon. I have never done an 8-mile tempo at half marathon pace. Just thinking about that makes me want to throw up.
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I've been running and coaching for a long time. Assuming you are in 1:30 shape your 20 min tempo should be closer to 6:42, and I'd say in the range of 6:45 to 6:40, running as a progression. As for 8 miles at goal pace, that is too fast for a workout. Try half marathon pace plus 10 sec per mile. I got that tip from a former American record holder. Also see Daniels, he has a table showing paces for long tempos.
Thanks guys. All three answers above are very helpful for me. This morning I ran my scheduled 4-mile tempo. Considering the 110 feet elevation on the first 2 miles, it wasn't too bad, average at 7:06.
milktruck You are right, the course isn't flat. So my strategy is to run @6:40 on flat, and @7:00 - 7:15 on hill. Among the 8 miles, 4-mile downhill paces were @6:30.
mikeymike Thanks for sharing your experience. It really gives me the confidence to execute my plan. I rarely race, so I wanted to run 8 miles for a race simulation to build some confidence and to remind myself the race pain and how to cope with it. :-)
A Trackrat I have one more speed and one more tempo to run next week. I am going to take a little easier. I don't think a couple speed and tempo contribute that much to my training on this stage. I shouldn't stress myself too much.
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I could NEVER run a 4 mile tempo at a pace 20 seconds faster than HMP. Never. No way. There are plenty of days when a 4 mile tempo AT HMP feels like an epic struggle.
Same for me.
It's a 5k. It hurt like hell...then I tried to pick it up. The end.
+1 to that. When I was training hard at the start of 2013 my tempo runs were mostly ~10 seconds slower than what ended up being my HMP and they still felt like death. You're a different person when you have a bib on your chest than when you're slogging it out alone.
Also when you're at the end of a taper instead of in the middle of a training cycle.
I have never done an 8-mile tempo at half marathon pace. Just thinking about that makes me want to throw up.
+1. Pfitzinger has you going up to 7, at HM pace or *slightly faster*, and that is a killer workout.
This is my first half. Maybe I could run faster then.
I did it in 1:28:20. The average pace was 6:45/mi. The elevation was 1033 ft in total. It was hard at the end, particularly the last 2 miles, It felt like just hill after hill. My first 10k was 41 minutes.
Just curious... Are you training for something? I remember you had a great debut marathon.
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I was training for this half marathon. The time I decided to enter the race, there was only 7 weeks left. I didn't have enough time to train for a full, so I entered the half. Prior to that, I only ran 10 miles a week since the first marathon in last May, so I didn't have the base to tackle a full this time. I ramp up very fast, from 10 miles per week to 45 miles in 5 weeks. Luckily I didn't get injured this time.
I don't have a plan at the moment. I may think to run a marathon in fall to qualify for the Boston.
Congrats! I was pretty sure would be under 1:30.
I did one tempo run all year before my big HM PR in September 2010.
However, I did run 12 x 4 mile races that you, which averaged out at about the HM pace.
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