What Should Be My Race Day Pace?

by Neil
(Birmingham (UK) )

I am following a training schedule for a sub 1.45 Half Marathon 15th March. Using a HRM to stay in zones etc and things seem to be going quite well. Whilst on my Long Slow Run (LSR) on Sunday (12 Miles) i began wondering how all this training would come together on race day and what pace I would run etc.


I have just got myself a Garmin 405 with GPS so can monitor pace during the race.

So my question is basically: I'm training at a slower pace on my LSRs and obviously quicker pace over Intervals / Tempo and Fartleks. How do I plan a pace that will see me over the line within target, without burning out by going out too quick ?

Regards
Neil (Birmingham UK)


Answer by Dominique:


Hi Neil,
Thanks for your running training question. It's a very good one and very considerate.

Many runners do not do themselves any favours by not preparing for this question properly and just see how fast they'll go on race day. Often that means, they'll go out too fast, only to regret it in the second part of the race.

If you have done some recent races, you can use those to gauge how fast your half marathon would go via the race conversion calculator. Simply enter the time and the distance of the race you ran, enter the time of the race you are going to run and you'll get a reasonable estimate of your finish time.

For me this running calculator works pretty well. When comparing my 10k and half marathon times over the years they are usually all within a 30 sec - 60 sec tolerance of what was expected.

You say you are training for a sub 1:45. I would definitely also encourage you to do a few goal pace sessions to work out whether your goal time of sub 1:45 is doable.

For a half marathon race you can do either six miles slow, six miles goal pace (if you can maintain the pace you should be able to do goal pace on race day), or nine miles goal pace (if you can do that, then on race day you should be able to do the full distance at that speed).

I hope this helps. If you have a book like Daniel's Running Formula you can find tables that link training times to race times.


Hope this helps.
Cheers,
Dominique
P.S. Good luck in your half marathon. Don't forget to check out a few race tips.

Join in and write your own page! It's easy to do. How? Simply click here to return to Running Training Helpline.



Like this page:


Share this page:
Follow Best Running Tips:


What's New?

  1. In the Army - Improving my 2 Mile Time

    I am a 36 year old male who just joined the army. I have not run any long distance so I tried on my own to train and was doing ok but my times are still

    Read more

  2. Marathon Diet - Improve Nutrition to do Better at the Marathon

    I have got a question about my marathon diet. I have been an athlete all my life; mostly a runner, but cycle long distances sometimes. I am training

    Read more

  3. Beginners Running Program 3 - Go from 0 to 30 Minutes of Running in 12 Weeks

    beginners-running-program-03.jpg
    The third beginners running program of Best Running Tips might be the best one. It is definitely the most popular. Get from couch to 30 minutes of solid running in only 12 weeks!

    Read more

  4. Calories Burned Calculator - Calculate the Calories Burned While Running with This Calculator

    This calories burned calculator calculates the calories burned while running, based on your weight and the distance you ran.

    Read more

  5. Asthmatic Non-Runner With a Need to Run - 1.5 Miles in 13 Minutes

    Truth be told I am NOT a runner. I can walk a 14 minute mile all day. But running, not me. I have had asthma since I was a child - severe through all

    Read more

  6. Second Half Marathon in a Month - Should I Run It or Not?

    Hi, I ran a half marathon a month ago, but have not done any great distances since, 6 miles max. I'm thinking of doing a half marathon this Sunday

    Read more

  7. Running a 5k - Can I Be Faster at 30 Than I Was at 18?

    I started running at 13 in high school. I ran cross-country, indoor and outdoor track. My track coach was very informed and my PRs were 800 - 2:22,

    Read more

  8. Faster Minute Mile for 5K races

    I'm 40 years old and I started to run consistently four months ego. My running pace went from 9 minutes miles to 7:30 minute miles in a 5k. Is it realistic

    Read more

  9. I Need a Good Marathon Running Program

    I am devastated. I ran my second marathon last weekend. I ran a marathon six months ago as well, but at about the 19-20 mile mark my legs cramped up...

    Read more

  10. Is 20 to 30 Training Miles Enough to Run a Half Marathon

    I have been a committed runner for a year and a half now and have completed two half marathons with over a dozen 10k races! I have been keeping running

    Read more