Difference between revisions of "Marathon Pace Band"

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(Created page with 'This pace band will generate three lists of split times; an even split and two 'safety margin' splits. The safety margin splits run the race slightly faster in the first half, so…')
 
User:Fellrnr (User talk:Fellrnr | contribs)
 
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−
This pace band will generate three lists of split times; an even split and two 'safety margin' splits. The safety margin splits run the race slightly faster in the first half, so you reach the 13.1 mile mark either one or two minutes ahead of even pace. After the half-way point, all three use even pace to the end. I aim to be between the one and two minute safety margins.  
+
This form will generate a [[VDOT Calculator|marathon pace]] band. Some of the key options are:
−
An example may help explain this approach. For a 3:15 marathon, you need to run a 7:26 pace. The column marked '0 min' 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. The 2 minute safety margin works the same way, but uses a 7:17 pace to give the extra minute.  
+
* '''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.  
 +
 
  
 
<html>
 
<html>
−
<form style="font-family: Helvetica,Arial,sans-serif;" method="get" action="/fellrnr/paceband_wrapper.php" name="VDOT">
+
<style type="text/css">
−
   <table style="text-align: left;" border="1"
+
table.sample {
−
cellpadding="1" cellspacing="1">
+
border-width: 1px;
−
    <tbody>
+
border-spacing: 2px;
 +
border-style: outset;
 +
border-color: gray;
 +
border-collapse: collapse;
 +
background-color: rgb(255, 255, 240);
 +
}
 +
table.sample th {
 +
border-width: 1px;
 +
padding: 1px;
 +
border-style: inset;
 +
border-color: gray;
 +
background-color: rgb(250, 240, 230);
 +
-moz-border-radius: 0px 0px 0px 0px;
 +
}
 +
table.sample td {
 +
border-width: 1px;
 +
padding: 1px;
 +
border-style: inset;
 +
border-color: gray;
 +
background-color: rgb(250, 240, 230);
 +
-moz-border-radius: 0px 0px 0px 0px;
 +
}
 +
table.sample2 {
 +
border-width: 1px;
 +
border-spacing: 2px;
 +
border-style: outset;
 +
border-color: gray;
 +
border-collapse: collapse;
 +
background-color: rgb(255, 255, 255);
 +
}
 +
table.sample2 th {
 +
border-width: 1px;
 +
padding: 1px;
 +
border-style: inset;
 +
border-color: gray;
 +
background-color: rgb(255, 255, 255);
 +
-moz-border-radius: 0px 0px 0px 0px;
 +
}
 +
table.sample2 td {
 +
border-width: 1px;
 +
padding: 1px;
 +
border-style: inset;
 +
border-color: gray;
 +
background-color: rgb(255, 255, 255);
 +
-moz-border-radius: 0px 0px 0px 0px;
 +
}
 +
</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">
 +
   <table class="sample2" >
 
       <tr>
 
       <tr>
 
         <td>Time</td>
 
         <td>Time</td>
 
         <td>
 
         <td>
−
        <table style="text-align: left;" border="0" cellpadding="0" cellspacing="0">
+
<table class="sample">
−
          <tbody>
+
    <tr>
−
             <tr>
+
      <td><input maxlength="3" size="2" name="Hours" value="0"><br></td>
−
              <td><input maxlength="3" size="3" name="Hours" value="0"><br>
+
      <td>:</td>
−
              </td>
+
      <td><input maxlength="3" size="2" name="Minutes" value="0"></td>
−
              <td>Hours</td>
+
      <td>:</td>
−
              <td><input maxlength="3" size="3" name="Minutes" value="0"></td>
+
      <td><input maxlength="3" size="2" name="Seconds" value="0"></td>
−
              <td>Minutes</td>
+
    </tr>
−
              <td><input maxlength="3" size="3" name="Seconds" value="0"></td>
+
</table>
−
              <td>Seconds</td>
+
        </td><td>Enter the time for your race</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>
−
          </tbody>
+
            <tr><td></td><td><input name="Metric" value="Metric" type="checkbox" onclick="MetricConversion(this)">Metric</td><td>Use Km rather than miles</td></tr>
−
        </table>
+
            <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>
−
        </td>
+
             <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>
+
            <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>
−
    </tbody>
+
            <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>Fade Time</td><td><input maxlength="3" size="3" name="FadeTime" value="0"><br></td><td>If you expect to fade at the end, this is the number of seconds per mile slower for the last mile</td></tr>
 +
            <tr><td>Fade Distance</td><td><input maxlength="3" size="3" name="FadeDistance" value="0"><br></td><td>For a fade, this is the number of miles/Kms to that the fade will happen over</td></tr>
 +
            <tr><td>Font</td><td><input maxlength="10" size="10" name="Font" value="Arial"><br></td><td>The font, such as Arial or Times New Roman</td></tr>
 +
             <tr><td>Font Size</td><td><input maxlength="3" size="3" name="Size" value="16"><br></td><td>Use a larger font size for a bigger band</td></tr>
 +
            <tr><td>Title Color</td><td><input maxlength="10" size="10" name="TitleFore" value="white"><br></td><td>The color of the top row, using names like Red or codes like #00FF00</td></tr>
 +
            <tr><td>Title Background</td><td><input maxlength="10" size="10" name="TitleBack" value="black"><br></td><td>The background of the top row</td></tr>
 +
            <tr><td>Body Color</td><td><input maxlength="10" size="10" name="BodyFore" value="black"><br></td><td>The color of the main text</td></tr>
 +
            <tr><td>Body Background</td><td><input maxlength="10" size="10" name="BodyBack" value="white"><br></td><td>The color of the background excluding the top row</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>
−
   <button name="Calculate">Calculate</button><br>
+
   <input type="submit" value="Calculate">
 +
  </form>
 
</html>
 
</html>
  
−
Below is an example pace band for the 3:15 pace:
 
  
 +
<html>
 +
<style type="text/css">
 +
table.bigtable {
 +
font-family: verdana,arial,sans-serif;
 +
font-size:11px;
 +
color:#000000;
 +
border-collapse: collapse;
 +
border-width: 2px;
 +
border-spacing: 12px;
 +
border-style: outset;
 +
border-color: gray;
 +
}
 +
table.bigtable td {
 +
background:white;
 +
padding: 10px;
 +
border-width: 2px;
 +
border-spacing: 12px;
 +
border-style: outset;
 +
border-color: gray;
 +
text-align: right;
 +
}
 +
table.imagetable {
 +
font-family: verdana,arial,sans-serif;
 +
font-size:11px;
 +
color:#000000;
 +
border-collapse: collapse;
 +
border-width: 1px;
 +
border-spacing: 2px;
 +
border-style: outset;
 +
border-color: gray;
 +
}
 +
table.imagetable th {
 +
background:#000000;
 +
color:#FFFFFF;
 +
padding: 3px;
 +
border-width: 1px;
 +
border-spacing: 2px;
 +
border-style: outset;
 +
border-color: grey;
 +
text-align: center;
 +
}
 +
table.imagetable td {
 +
background:white;
 +
padding: 3px;
 +
border-width: 1px;
 +
border-spacing: 2px;
 +
border-style: outset;
 +
border-color: gray;
 +
text-align: right;
 +
}
 +
 +
</style>
 +
<table class="bigtable">
 +
<tr>
 +
<td>
 +
A pace band for the 3:30 pace band with no <br/>
 +
margin, a 60 second/4 mile slow start and a <br/>
 +
60 second/4 mile fade.</td>
 +
 +
<td>
 +
A 3:30 band with a 60 second margin and no<br/>
 +
slow start or fade
 +
</td>
 +
 +
<td>
 +
A pace band for the 3:30 pace band with <br/>
 +
a 60 second margin, a 30 second/4 mile slow <br/>
 +
start and a 30 second/4 mile fade.
 +
</td>
 +
</tr><tr><td>
 
<table class="imagetable"><tr>
 
<table class="imagetable"><tr>
−
<th colspan="4">Fellrnr's Safety Pace</th>
+
<th colspan="4">Fellrnr.com</th>
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<th>Mile</th>
 
<th>Mile</th>
 +
<th>Time</th>
 +
<th>Pace</th>
 +
</tr>
 +
<tr>
 +
<td>1</td>
 +
<td>8:49</td>
 +
<td>8:49</td>
 +
</tr>
 +
<tr>
 +
<td>2</td>
 +
<td>17:23</td>
 +
<td>8:34</td>
 +
</tr>
 +
<tr>
 +
<td>3</td>
 +
<td>25:43</td>
 +
<td>8:19</td>
 +
</tr>
 +
<tr>
 +
<td>4</td>
 +
<td>33:47</td>
 +
<td>8:04</td>
 +
</tr>
 +
<tr>
 +
<td>5</td>
 +
<td>41:37</td>
 +
<td>7:49</td>
 +
</tr>
 +
<tr>
 +
<td>6</td>
 +
<td>49:26</td>
 +
<td>7:49</td>
 +
</tr>
 +
<tr>
 +
<td>7</td>
 +
<td>57:16</td>
 +
<td>7:49</td>
 +
</tr>
 +
<tr>
 +
<td>8</td>
 +
<td>1:05:05</td>
 +
<td>7:49</td>
 +
</tr>
 +
<tr>
 +
<td>9</td>
 +
<td>1:12:55</td>
 +
<td>7:49</td>
 +
</tr>
 +
<tr>
 +
<td>10</td>
 +
<td>1:20:44</td>
 +
<td>7:49</td>
 +
</tr>
 +
<tr>
 +
<td>11</td>
 +
<td>1:28:34</td>
 +
<td>7:49</td>
 +
</tr>
 +
<tr>
 +
<td>12</td>
 +
<td>1:36:23</td>
 +
<td>7:49</td>
 +
</tr>
 +
<tr>
 +
<td>13.1</td>
 +
<td>1:44:59</td>
 +
<td>7:49</td>
 +
</tr>
 +
<tr>
 +
<td>14</td>
 +
<td>1:52:02</td>
 +
<td>7:49</td>
 +
</tr>
 +
<tr>
 +
<td>15</td>
 +
<td>1:59:51</td>
 +
<td>7:49</td>
 +
</tr>
 +
<tr>
 +
<td>16</td>
 +
<td>2:07:41</td>
 +
<td>7:49</td>
 +
</tr>
 +
<tr>
 +
<td>17</td>
 +
<td>2:15:30</td>
 +
<td>7:49</td>
 +
</tr>
 +
<tr>
 +
<td>18</td>
 +
<td>2:23:20</td>
 +
<td>7:49</td>
 +
</tr>
 +
<tr>
 +
<td>19</td>
 +
<td>2:31:09</td>
 +
<td>7:49</td>
 +
</tr>
 +
<tr>
 +
<td>20</td>
 +
<td>2:38:59</td>
 +
<td>7:49</td>
 +
</tr>
 +
<tr>
 +
<td>21</td>
 +
<td>2:46:48</td>
 +
<td>7:49</td>
 +
</tr>
 +
<tr>
 +
<td>22</td>
 +
<td>2:54:38</td>
 +
<td>7:49</td>
 +
</tr>
 +
<tr>
 +
<td>23</td>
 +
<td>3:02:39</td>
 +
<td>8:01</td>
 +
</tr>
 +
<tr>
 +
<td>24</td>
 +
<td>3:10:56</td>
 +
<td>8:16</td>
 +
</tr>
 +
<tr>
 +
<td>25</td>
 +
<td>3:19:27</td>
 +
<td>8:31</td>
 +
</tr>
 +
<tr>
 +
<td>26</td>
 +
<td>3:28:14</td>
 +
<td>8:46</td>
 +
</tr>
 +
<tr>
 +
<td>26.2</td>
 +
<td>3:29:59</td>
 +
<td>8:46</td>
 +
</tr>
 +
</table>
 +
  
−
<th>-2 Min</th>
+
</td><td>
−
<th>-1 Min</th>
+
 
−
<th>0 Min</th>
+
 
 +
 
 +
<table class="imagetable"><tr>
 +
<th colspan="4">Fellrnr.com</th>
 +
</tr>
 +
<tr>
 +
<th>Mile</th>
 +
<th>2Fast</th>
 +
<th>Safe</th>
 +
<th>Target</th>
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>1</td>
 
<td>1</td>
−
<td>7:17</td>
+
<td>7:51</td>
−
<td>7:21</td>
+
<td><b>7:56</b></td>
−
<td>7:26</td>
+
<td>8:00</td>
 
</tr>
 
</tr>
−
 
 
<tr>
 
<tr>
 
<td>2</td>
 
<td>2</td>
−
<td>14:34</td>
+
<td>15:43</td>
−
<td>14:43</td>
+
<td><b>15:52</b></td>
−
<td>14:53</td>
+
<td>16:01</td>
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>3</td>
 
<td>3</td>
−
<td>21:52</td>
+
<td>23:35</td>
−
<td>22:05</td>
+
<td><b>23:49</b></td>
−
 
+
<td>24:02</td>
−
<td>22:19</td>
 
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>4</td>
 
<td>4</td>
−
<td>29:09</td>
+
<td>31:27</td>
−
<td>29:27</td>
+
<td><b>31:45</b></td>
−
<td>29:46</td>
+
<td>32:03</td>
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>5</td>
 
<td>5</td>
−
<td>36:27</td>
+
<td>39:18</td>
−
 
+
<td><b>39:41</b></td>
−
<td>36:49</td>
+
<td>40:04</td>
−
<td>37:12</td>
 
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>6</td>
 
<td>6</td>
−
<td>43:44</td>
+
<td>47:10</td>
−
<td>44:11</td>
+
<td><b>47:38</b></td>
−
<td>44:39</td>
+
<td>48:05</td>
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>7</td>
 
<td>7</td>
−
 
+
<td>55:02</td>
−
<td>51:01</td>
+
<td><b>55:34</b></td>
−
<td>51:33</td>
+
<td>56:06</td>
−
<td>52:05</td>
 
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>8</td>
 
<td>8</td>
−
<td>58:19</td>
+
<td>1:02:54</td>
−
<td>58:55</td>
+
<td><b>1:03:30</b></td>
−
<td>59:32</td>
+
<td>1:04:07</td>
 
</tr>
 
</tr>
−
 
 
<tr>
 
<tr>
 
<td>9</td>
 
<td>9</td>
−
<td>1:05:36</td>
+
<td>1:10:45</td>
−
<td>1:06:17</td>
+
<td><b>1:11:27</b></td>
−
<td>1:06:59</td>
+
<td>1:12:08</td>
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>10</td>
 
<td>10</td>
−
<td>1:12:54</td>
+
<td>1:18:37</td>
−
<td>1:13:39</td>
+
<td><b>1:19:23</b></td>
−
 
+
<td>1:20:09</td>
−
<td>1:14:25</td>
 
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>11</td>
 
<td>11</td>
−
<td>1:20:11</td>
+
<td>1:26:29</td>
−
<td>1:21:01</td>
+
<td><b>1:27:19</b></td>
−
<td>1:21:52</td>
+
<td>1:28:10</td>
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>12</td>
 
<td>12</td>
−
<td>1:27:28</td>
+
<td>1:34:21</td>
 +
<td><b>1:35:16</b></td>
 +
<td>1:36:10</td>
 +
</tr>
 +
<tr>
 +
<td>13.1</td>
 +
<td>1:43:00</td>
 +
<td><b>1:44:00</b></td>
 +
<td>1:45:00</td>
 +
</tr>
 +
<tr>
 +
<td>14</td>
 +
<td>1:50:12</td>
 +
<td><b>1:51:12</b></td>
 +
<td>1:52:12</td>
 +
</tr>
 +
<tr>
 +
<td>15</td>
 +
<td>1:58:13</td>
 +
<td><b>1:59:13</b></td>
 +
<td>2:00:13</td>
 +
</tr>
 +
<tr>
 +
<td>16</td>
 +
<td>2:06:14</td>
 +
<td><b>2:07:14</b></td>
 +
<td>2:08:14</td>
 +
</tr>
 +
<tr>
 +
<td>17</td>
 +
<td>2:14:15</td>
 +
<td><b>2:15:15</b></td>
 +
<td>2:16:15</td>
 +
</tr>
 +
<tr>
 +
<td>18</td>
 +
<td>2:22:16</td>
 +
<td><b>2:23:16</b></td>
 +
<td>2:24:16</td>
 +
</tr>
 +
<tr>
 +
<td>19</td>
 +
<td>2:30:17</td>
 +
<td><b>2:31:17</b></td>
 +
<td>2:32:17</td>
 +
</tr>
 +
<tr>
 +
<td>20</td>
 +
<td>2:38:18</td>
 +
<td><b>2:39:18</b></td>
 +
<td>2:40:18</td>
 +
</tr>
 +
<tr>
 +
<td>21</td>
 +
<td>2:46:19</td>
 +
<td><b>2:47:19</b></td>
 +
<td>2:48:19</td>
 +
</tr>
 +
<tr>
 +
<td>22</td>
 +
<td>2:54:20</td>
 +
<td><b>2:55:20</b></td>
 +
<td>2:56:20</td>
 +
</tr>
 +
<tr>
 +
<td>23</td>
 +
<td>3:02:21</td>
 +
<td><b>3:03:21</b></td>
 +
<td>3:04:21</td>
 +
</tr>
 +
<tr>
 +
<td>24</td>
 +
<td>3:10:21</td>
 +
<td><b>3:11:21</b></td>
 +
<td>3:12:21</td>
 +
</tr>
 +
<tr>
 +
<td>25</td>
 +
<td>3:18:22</td>
 +
<td><b>3:19:22</b></td>
 +
<td>3:20:22</td>
 +
</tr>
 +
<tr>
 +
<td>26</td>
 +
<td>3:26:23</td>
 +
<td><b>3:27:23</b></td>
 +
<td>3:28:23</td>
 +
</tr>
 +
<tr>
 +
<td>26.2</td>
 +
<td>3:28:00</td>
 +
<td><b>3:29:00</b></td>
 +
<td>3:30:00</td>
 +
</tr>
 +
            </table>
 +
 
  
−
<td>1:28:23</td>
+
 
−
<td>1:29:18</td>
+
</td><td>
 +
 
 +
 
 +
<table class="imagetable"><tr>
 +
<th colspan="4">Fellrnr.com</th>
 +
</tr>
 +
<tr>
 +
<th>Mile</th>
 +
<th>2Fast</th>
 +
<th>Safe</th>
 +
<th>Target</th>
 +
</tr>
 +
<tr>
 +
<td>1</td>
 +
<td>8:16</td>
 +
<td><b>8:20</b></td>
 +
<td>8:25</td>
 +
</tr>
 +
<tr>
 +
<td>2</td>
 +
<td>16:24</td>
 +
<td><b>16:33</b></td>
 +
<td>16:42</td>
 +
</tr>
 +
<tr>
 +
<td>3</td>
 +
<td>24:25</td>
 +
<td><b>24:39</b></td>
 +
<td>24:53</td>
 
</tr>
 
</tr>
 
<tr>
 
<tr>
−
<td>13</td>
+
<td>4</td>
−
<td>1:34:46</td>
+
<td>32:19</td>
−
<td>1:35:45</td>
+
<td><b>32:37</b></td>
−
<td>1:36:45</td>
+
<td>32:55</td>
 +
</tr>
 +
<tr>
 +
<td>5</td>
 +
<td>40:05</td>
 +
<td><b>40:28</b></td>
 +
<td>40:50</td>
 +
</tr>
 +
<tr>
 +
<td>6</td>
 +
<td>47:51</td>
 +
<td><b>48:18</b></td>
 +
<td>48:46</td>
 +
</tr>
 +
<tr>
 +
<td>7</td>
 +
<td>55:37</td>
 +
<td><b>56:09</b></td>
 +
<td>56:41</td>
 +
</tr>
 +
<tr>
 +
<td>8</td>
 +
<td>1:03:23</td>
 +
<td><b>1:03:59</b></td>
 +
<td>1:04:36</td>
 +
</tr>
 +
<tr>
 +
<td>9</td>
 +
<td>1:11:09</td>
 +
<td><b>1:11:50</b></td>
 +
<td>1:12:31</td>
 +
</tr>
 +
<tr>
 +
<td>10</td>
 +
<td>1:18:55</td>
 +
<td><b>1:19:41</b></td>
 +
<td>1:20:26</td>
 +
</tr>
 +
<tr>
 +
<td>11</td>
 +
<td>1:26:41</td>
 +
<td><b>1:27:31</b></td>
 +
<td>1:28:22</td>
 +
</tr>
 +
<tr>
 +
<td>12</td>
 +
<td>1:34:27</td>
 +
<td><b>1:35:22</b></td>
 +
<td>1:36:17</td>
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>13.1</td>
 
<td>13.1</td>
−
 
+
<td>1:43:00</td>
−
<td>1:35:30</td>
+
<td><b>1:44:00</b></td>
−
<td>1:36:30</td>
+
<td>1:45:00</td>
−
<td>1:37:30</td>
 
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>14</td>
 
<td>14</td>
−
<td>1:42:11</td>
+
<td>1:50:07</td>
−
<td>1:43:11</td>
+
<td><b>1:51:07</b></td>
−
<td>1:44:11</td>
+
<td>1:52:07</td>
 
</tr>
 
</tr>
−
 
 
<tr>
 
<tr>
 
<td>15</td>
 
<td>15</td>
−
<td>1:49:38</td>
+
<td>1:58:02</td>
−
<td>1:50:38</td>
+
<td><b>1:59:02</b></td>
−
<td>1:51:38</td>
+
<td>2:00:02</td>
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>16</td>
 
<td>16</td>
−
<td>1:57:05</td>
+
<td>2:05:58</td>
−
<td>1:58:05</td>
+
<td><b>2:06:58</b></td>
−
 
+
<td>2:07:58</td>
−
<td>1:59:05</td>
 
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>17</td>
 
<td>17</td>
−
<td>2:04:31</td>
+
<td>2:13:53</td>
−
<td>2:05:31</td>
+
<td><b>2:14:53</b></td>
−
<td>2:06:31</td>
+
<td>2:15:53</td>
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>18</td>
 
<td>18</td>
−
<td>2:11:58</td>
+
<td>2:21:48</td>
−
 
+
<td><b>2:22:48</b></td>
−
<td>2:12:58</td>
+
<td>2:23:48</td>
−
<td>2:13:58</td>
 
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>19</td>
 
<td>19</td>
−
<td>2:19:24</td>
+
<td>2:29:43</td>
−
<td>2:20:24</td>
+
<td><b>2:30:43</b></td>
−
<td>2:21:24</td>
+
<td>2:31:43</td>
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>20</td>
 
<td>20</td>
−
 
+
<td>2:37:38</td>
−
<td>2:26:51</td>
+
<td><b>2:38:38</b></td>
−
<td>2:27:51</td>
+
<td>2:39:38</td>
−
<td>2:28:51</td>
 
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>21</td>
 
<td>21</td>
−
<td>2:34:17</td>
+
<td>2:45:34</td>
−
<td>2:35:17</td>
+
<td><b>2:46:34</b></td>
−
<td>2:36:17</td>
+
<td>2:47:34</td>
 
</tr>
 
</tr>
−
 
 
<tr>
 
<tr>
 
<td>22</td>
 
<td>22</td>
−
<td>2:41:44</td>
+
<td>2:53:29</td>
−
<td>2:42:44</td>
+
<td><b>2:54:29</b></td>
−
<td>2:43:44</td>
+
<td>2:55:29</td>
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>23</td>
 
<td>23</td>
−
<td>2:49:10</td>
+
<td>3:01:30</td>
−
<td>2:50:10</td>
+
<td><b>3:02:30</b></td>
−
 
+
<td>3:03:30</td>
−
<td>2:51:10</td>
 
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>24</td>
 
<td>24</td>
−
<td>2:56:37</td>
+
<td>3:09:39</td>
−
<td>2:57:37</td>
+
<td><b>3:10:39</b></td>
−
<td>2:58:37</td>
+
<td>3:11:39</td>
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>25</td>
 
<td>25</td>
−
<td>3:04:04</td>
+
<td>3:17:55</td>
−
 
+
<td><b>3:18:55</b></td>
−
<td>3:05:04</td>
+
<td>3:19:55</td>
−
<td>3:06:04</td>
 
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>26</td>
 
<td>26</td>
−
<td>3:11:30</td>
+
<td>3:26:18</td>
−
<td>3:12:30</td>
+
<td><b>3:27:18</b></td>
−
<td>3:13:30</td>
+
<td>3:28:18</td>
 
</tr>
 
</tr>
 
<tr>
 
<tr>
 
<td>26.2</td>
 
<td>26.2</td>
 +
<td>3:27:59</td>
 +
<td><b>3:28:59</b></td>
 +
<td>3:29:59</td>
 +
</tr>
 +
            </table>
  
−
<td>3:13:00</td>
+
</td>
−
<td>3:14:00</td>
+
</tr></table>
−
<td>3:15:00</td>
+
</html>
−
</tr>
 
−
</table>
 

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.


Time

: :
Enter the time for your race
Race Distance
Your race distance in miles or Km depending on 'Metric' setting below.(marathon is 26.2 miles or 42.2 Km)
MetricUse Km rather than miles
Safety MarginSafety OnlyThe time in seconds for the safety margin, or zero for no margin
Show PacesShow the pace and accumulated average pace (only valid if safety is not set, or safety only)
Slow Start Time
If you want to start slower, this is the number of seconds per mile slower for the first mile
Slow Start Distance
For a slow start, this is the number of miles/Kms to ease into normal pace
Fade Time
If you expect to fade at the end, this is the number of seconds per mile slower for the last mile
Fade Distance
For a fade, this is the number of miles/Kms to that the fade will happen over
Font
The font, such as Arial or Times New Roman
Font Size
Use a larger font size for a bigger band
Title Color
The color of the top row, using names like Red or codes like #00FF00
Title Background
The background of the top row
Body Color
The color of the main text
Body Background
The color of the background excluding the top row
Border Color
The color of the border between boxes


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.
Fellrnr.com
Mile Time Pace
1 8:49 8:49
2 17:23 8:34
3 25:43 8:19
4 33:47 8:04
5 41:37 7:49
6 49:26 7:49
7 57:16 7:49
8 1:05:05 7:49
9 1:12:55 7:49
10 1:20:44 7:49
11 1:28:34 7:49
12 1:36:23 7:49
13.1 1:44:59 7:49
14 1:52:02 7:49
15 1:59:51 7:49
16 2:07:41 7:49
17 2:15:30 7:49
18 2:23:20 7:49
19 2:31:09 7:49
20 2:38:59 7:49
21 2:46:48 7:49
22 2:54:38 7:49
23 3:02:39 8:01
24 3:10:56 8:16
25 3:19:27 8:31
26 3:28:14 8:46
26.2 3:29:59 8:46
Fellrnr.com
Mile 2Fast Safe Target
1 7:51 7:56 8:00
2 15:43 15:52 16:01
3 23:35 23:49 24:02
4 31:27 31:45 32:03
5 39:18 39:41 40:04
6 47:10 47:38 48:05
7 55:02 55:34 56:06
8 1:02:54 1:03:30 1:04:07
9 1:10:45 1:11:27 1:12:08
10 1:18:37 1:19:23 1:20:09
11 1:26:29 1:27:19 1:28:10
12 1:34:21 1:35:16 1:36:10
13.1 1:43:00 1:44:00 1:45:00
14 1:50:12 1:51:12 1:52:12
15 1:58:13 1:59:13 2:00:13
16 2:06:14 2:07:14 2:08:14
17 2:14:15 2:15:15 2:16:15
18 2:22:16 2:23:16 2:24:16
19 2:30:17 2:31:17 2:32:17
20 2:38:18 2:39:18 2:40:18
21 2:46:19 2:47:19 2:48:19
22 2:54:20 2:55:20 2:56:20
23 3:02:21 3:03:21 3:04:21
24 3:10:21 3:11:21 3:12:21
25 3:18:22 3:19:22 3:20:22
26 3:26:23 3:27:23 3:28:23
26.2 3:28:00 3:29:00 3:30:00
Fellrnr.com
Mile 2Fast Safe Target
1 8:16 8:20 8:25
2 16:24 16:33 16:42
3 24:25 24:39 24:53
4 32:19 32:37 32:55
5 40:05 40:28 40:50
6 47:51 48:18 48:46
7 55:37 56:09 56:41
8 1:03:23 1:03:59 1:04:36
9 1:11:09 1:11:50 1:12:31
10 1:18:55 1:19:41 1:20:26
11 1:26:41 1:27:31 1:28:22
12 1:34:27 1:35:22 1:36:17
13.1 1:43:00 1:44:00 1:45:00
14 1:50:07 1:51:07 1:52:07
15 1:58:02 1:59:02 2:00:02
16 2:05:58 2:06:58 2:07:58
17 2:13:53 2:14:53 2:15:53
18 2:21:48 2:22:48 2:23:48
19 2:29:43 2:30:43 2:31:43
20 2:37:38 2:38:38 2:39:38
21 2:45:34 2:46:34 2:47:34
22 2:53:29 2:54:29 2:55:29
23 3:01:30 3:02:30 3:03:30
24 3:09:39 3:10:39 3:11:39
25 3:17:55 3:18:55 3:19:55
26 3:26:18 3:27:18 3:28:18
26.2 3:27:59 3:28:59 3:29:59

Retrieved from "http://fellrnr.com/mediawiki/index.php?title=Marathon_Pace_Band&oldid=3663"