Difference between revisions of "Marathon Pace Band"
From Fellrnr.com, Running tips
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| − | This form will generate a marathon pace band. Some of the key options are: | + | This form will generate a [[VDOT Calculator|marathon pace]] band. Some of the key options are: |
* '''Safety Margin'''. If this is not zero then you will get three lists of split times | * '''Safety Margin'''. If this is not zero then you will get three lists of split times | ||
** '''Safe'''. The middle list is the safety margin splits. This list uses a slightly faster pace in the first half so you reach the 13.1 mile mark with the safety margin. From then on, you run the even splits to maintain the margin. | ** '''Safe'''. The middle list is the safety margin splits. This list uses a slightly faster pace in the first half so you reach the 13.1 mile mark with the safety margin. From then on, you run the even splits to maintain the margin. | ||
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} | } | ||
</style> | </style> | ||
| + | |||
| + | <script type="text/javascript"> | ||
| + | |||
| + | function MetricConversion(chkbox) { | ||
| + | if(chkbox.checked) | ||
| + | document.getElementById("RaceDistance").value = Math.round((document.getElementById("RaceDistance").value * 1.609)*10)/10; | ||
| + | else | ||
| + | document.getElementById("RaceDistance").value = Math.round((document.getElementById("RaceDistance").value / 1.609)*10)/10; | ||
| + | } | ||
| + | |||
| + | </script> | ||
| + | |||
<form method="get" action="/fellrnr/paceband_wrapper.php" name="VDOT"> | <form method="get" action="/fellrnr/paceband_wrapper.php" name="VDOT"> | ||
<table class="sample2" > | <table class="sample2" > | ||
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</table> | </table> | ||
</td><td>Enter the time for your race</td> | </td><td>Enter the time for your race</td> | ||
| − | <tr><td></td><td><input name="Metric" value="Metric" type="checkbox">Metric</td></td></tr> | + | <tr><td>Race Distance</td><td><input maxlength="6" size="7" name="RaceDistance" id="RaceDistance" value="26.2"><br></td><td>Your race distance in miles or Km depending on 'Metric' setting below.(marathon is 26.2 miles or 42.2 Km)</td></tr> |
| − | <tr><td>Safety Margin</td><td><input maxlength="3" size="3" name="Margin" value="60">< | + | <tr><td></td><td><input name="Metric" value="Metric" type="checkbox" onclick="MetricConversion(this)">Metric</td><td>Use Km rather than miles</td></tr> |
| + | <tr><td>Safety Margin</td><td><input maxlength="3" size="3" name="Margin" value="60"><input name="SafetyOnly" value="SafetyOnly" type="checkbox">Safety Only</td><td>The time in seconds for the safety margin, or zero for no margin</td></tr> | ||
| + | <tr><td></td><td><input name="ShowPaces" value="ShowPaces" type="checkbox" checked>Show Paces</td><td>Show the pace and accumulated average pace (only valid if safety is not set, or safety only)</td></tr> | ||
<tr><td>Slow Start Time</td><td><input maxlength="3" size="3" name="SlowStartTime" value="0"><br></td><td>If you want to start slower, this is the number of seconds per mile slower for the first mile</td></tr> | <tr><td>Slow Start Time</td><td><input maxlength="3" size="3" name="SlowStartTime" value="0"><br></td><td>If you want to start slower, this is the number of seconds per mile slower for the first mile</td></tr> | ||
<tr><td>Slow Start Distance</td><td><input maxlength="3" size="3" name="SlowStartDistance" value="0"><br></td><td>For a slow start, this is the number of miles/Kms to ease into normal pace</td></tr> | <tr><td>Slow Start Distance</td><td><input maxlength="3" size="3" name="SlowStartDistance" value="0"><br></td><td>For a slow start, this is the number of miles/Kms to ease into normal pace</td></tr> | ||
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<tr><td>Border Color</td><td><input maxlength="10" size="10" name="Border" value="gray"><br></td><td>The color of the border between boxes</td></tr> | <tr><td>Border Color</td><td><input maxlength="10" size="10" name="Border" value="gray"><br></td><td>The color of the border between boxes</td></tr> | ||
</table> | </table> | ||
| − | < | + | <input type="submit" value="Calculate"> |
| + | </form> | ||
</html> | </html> | ||
Latest revision as of 08:34, 13 February 2013
This form will generate a marathon pace band. Some of the key options are:
- Safety Margin. If this is not zero then you will get three lists of split times
- Safe. The middle list is the safety margin splits. This list uses a slightly faster pace in the first half so you reach the 13.1 mile mark with the safety margin. From then on, you run the even splits to maintain the margin.
- Target. The target list uses even splits.
- 2Fast. The 2Fast list uses twice the safety margin, which is faster than recommended. Like the safety list, it uses even splits for the second half of the race.
- The three lists can be further modified by the slow start and fade parameters.
- An example may help explain this approach. For a 3:15 marathon, you need to run a 7:26 pace. The column marked 'target' uses that split time throughout the race. To have a one minute safety margin, run a 7:21 pace for the first 13.1 miles, arriving at the half-way point in 1:36:30, one minute ahead of schedule. Then run 7:26 for the rest of the race to maintain the one minute safety margin.
- Slow Start. If you plan to start a little slower, you can set how much slower your first mile will be, and over how many miles you want to ease into your target pace.
- Example: If you set the slow pace to 60 seconds and slow distance to 4 miles, your first four miles will be 60 seconds, 45 seconds, 30 seconds and 15 seconds slower respectively. Your remaining miles will be faster to make up the lost time.
- Fade. Like slow start, you can set the pace band for slowing up in the last miles.
- Example: If you set the fade pace to 60 seconds and fade distance to 4 miles, your last four miles will be 15 seconds, 30 seconds, 45 seconds and 60 seconds slower respectively. Your remaining miles will be faster to make up the lost time.
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A pace band for the 3:30 pace band with no margin, a 60 second/4 mile slow start and a 60 second/4 mile fade. |
A 3:30 band with a 60 second margin and no slow start or fade |
A pace band for the 3:30 pace band with a 60 second margin, a 30 second/4 mile slow start and a 30 second/4 mile fade. |
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