Marathon Pace Band
From Fellrnr.com, Running tips
Revision as of 08:34, 13 February 2013 by User:Fellrnr (User talk:Fellrnr | contribs)
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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