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Half Marathon Pace and Tempo pace (Read 275 times)

    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 - avg 6:10/mi for 4mi (29/08/14)


    day after day sameness

      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).

       

      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.

      Choosing my words carefully has never been my strength I've been known to be vague and often pointless

        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.

        Runners run.

          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.

            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 - avg 6:10/mi for 4mi (29/08/14)


            HobbyJogger & HobbyRacer

               

               

              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.

                 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. 

                 

                +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.


                HobbyJogger & HobbyRacer

                   

                  +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.

                  It's a 5k. It hurt like hell...then I tried to pick it up. The end.


                  I'm back!

                    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.

                      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 - avg 6:10/mi for 4mi (29/08/14)

                        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.

                        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 - avg 6:10/mi for 4mi (29/08/14)

                        Julia1971


                          Just curious...  Are you training for something?  I remember you had a great debut marathon.

                          Run the mile you are in.

                            Just curious...  Are you training for something?  I remember you had a great debut marathon.

                             

                            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.

                            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 - avg 6:10/mi for 4mi (29/08/14)

                              Congrats! I was pretty sure would be under 1:30.

                              Runners run.

                              bap


                                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.

                                Age 52

                                2016 Targets - 100 - 13.2s, 400 - 62s, 800 - 2:30, Mile - 5:40

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