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Marathon
Calculator Page
Three
Essential Running Calculators That Help You Conquer Your Marathon
The marathon calculator
page contains several useful running calculators.
They are:
Race Conversion Calculator -
Use a recent race performance to estimate your marathon running time.
Marathon Training Pace Calculator
- Use a recent race performance to establish how fast you should do
your running training. You can also use this calculator to work out a
likely marathon performance based on your running training times.
Marathon Race Pace Chart -
Based on your marathon goal time you can get a pace chart. This pace
chart assumes negative splits, so it's a bit different from what you
usually see on running websites.
Every running calculator comes with its own little "manual".
Do yourself a favor and make
sure you read the instructions coming with each calculator.
You need to understand the usability and the limitations of these
running calculators.
Running
Calculator #1: Race Conversion Calculator
When using this calculator you need to consider a few things.
Longer races are better predictors
- It almost goes without saying that for marathon prediction
the race you use as a
predictor needs to be long enough. 5k is too
short, 10k is so-so, 15k is getting there and a half marathon and above
is really useful. Don't rely
on shorter races alone. The
outcome of a short race may provide you with an overly positive
marathon time prediction.
Get it right with the marathon
calculators on this page!
Use a recent performance -
Also pretty obvious is that you need to pick up a recent race
performance. Don't rely on a personal best of a year back to establish
a marathon goal time. Your recent
performance and current fitness is what
counts.
Back it up with the right running
training - The most important element is to make sure you
back it up with the right running training. Endurance is key
in the marathon. Many of us, I'd say 90-95% of us, falter in the last
part of the marathon. Usually because we haven't done enough 20-milers
and runs over 90 minutes.
"I Love This Marathon Guide. It's Really Good. I Don't Get It. You Are Giving This Away for Free??? I Should Have Had This Years Ago. It's Never Been So Easy!"
Grab "Marathon Training Secrets" NOW. Run Your Marathon With Confidence. |
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"Thank you for these emails! As a beginner runner I am really getting a lot of valuable help from your knowledge!"
Joe
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Kursti
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Running Calculator #2: Running
Training Pace Calculator
The
marathon running training pace calculator is a little bit
more complicated.
And you need to use it with care.
You can use it in two ways.
1. Use a
marathon goal time to calculate corresponding running training paces.
Suppose you'd like to run your marathon in a certain time.
Based on that marathon goal time the calculator then calculates the
corresponding running training paces for you.
So, if those times are in fact close to your running training
paces, then the estimate would be
that you could reach your goal time.
BUT....
you can't just force yourself to start running much faster in training!
That is a certain road to
injury. These running training paces need to
come to you naturally. Well, naturally, due to doing your running
training!
Example. Suppose
you'd like to run a 3:59 marathon.
This provides you with:
Easy pace
of 6:20 min/k (10:12 min/mi)
Tempo running pace of 5:17 min/k (8:31 min/mi)
Interval pace of
1:57 / 400m (4:53 min/km)
Reps pace of 1:46/400m (53sec/200m)
Suppose your current easy pace is 6:30 min/km, not 6:20 min/km. Well,
first of all, you aren't too far off from your goal.
However, you shouldn't start pushing yourself to run 6:20 min/km
instead. No, due to diligent
training your easy pace will get faster over time. Only when your
"natural" easy pace is 6:20 min/km, then 3:59 becomes a reasonable goal.
You also need to make sure that not just your easy pace lines
up. Your tempo pace AND interval pace need to be "right" as well.
2. Work out
your likely marathon time based on your current running training paces.
An alternative method of use of this calculator is to work out a
likely marathon time, based on how fast your running training is at the
moment.
When you train regularly, you
probably know what your
easy pace, tempo pace and interval running pace are.
Now, with a bit of trial and error you can work out what the
corresponding marathon time is with those running training paces.
Example. Suppose
your easy pace is 5:30 min/km and your marathon is three weeks away.
Then what would be a reasonable marathon
time to shoot for?
Well, let's try a few different times.
Let's enter 3:40 (3 hrs and 40 min) for our marathon. The easy pace
that rolls out is 5:52 min/km.
Then, let's enter 3hr30. The easy pace becomes 5:36 min/km.
So now, let's enter 3hr20. The easy pace becomes 5:21 min/km.
Then 3hr25. Easy pace is then 5:29 min/km.
Just for completeness, let's then enter 3hr26. The easy pace is exactly
5:30 min/km.
So you see, you can quite quickly find the marathon time that
corresponds with a certain training pace.
Make sure that all your running training paces line up to the same type
of performance. Your easy runs may provide you with a
prediction that you can run a 3 hr 26 min marathon. But your tempo
runs may indicate a 3 hr 50 min marathon. It's almost always so that
you need to
rely on the slower outcome, not the faster one!
Running
Calculator #3: Negative Split Running Pace Chart
The above marathon pace chart is a bit
different to what you normally see.
a) This
marathon pace chart assumes negative splits
b) This
marathon pace chart does not provide splits for every mile/km
More
and more people are catching on to the idea that running with negative
splits (first part of the race slower than the second part) is a good
idea.
I think there are many
benefits to running your marathon this way.
To the second point, the reason I am not providing splits for every km
/ mile is that most races are not exactly flat or allow for exact even
splits for every mile / km.
I think it makes more sense to split it up in the way I have done.
The Following Pages Will Be Useful to You
"I Love This Marathon Guide. It's Really Good. I Don't Get It. You Are Giving This Away for Free??? I Should Have Had This Years Ago. It's Never Been So Easy!"
Grab "Marathon Training Secrets" NOW. Run Your Marathon With Confidence. |
|
|
"Thank you for these emails! As a beginner runner I am really getting a lot of valuable help from your knowledge!"
Joe
"Loving the tips! Loving them all. Keep it up …"
Kursti
|
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