Hi all!
Im training for my first HM and just wondering - how do you work out your race pace?!
I have never really run a race before (not since school hehe) but will be doing hopefully an 8km and 10km fun run before the GCHM.
I currently seem to run between 5 and 6 minute kms when training...i did 5 min 45 sec kms over 13.5 kms on the wknd and did 5 minute kms when running a 3km time trial the other week.
Just whenever anyone talks about "race pace"im not sure what my race pace would be...is it a set time per km i should aim for?Or dont i work this out till ive actually run a race or 2?! How much slower should training pace be than race pace?
Thanks!
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Race Pace?Another novice question!
Started by Heids27, Apr 21 2009 08:52 PM
5 replies to this topic
#1
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Posted 21 April 2009 - 08:52 PM
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#2
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Posted 21 April 2009 - 09:04 PM
Heids27
Yes a set time per km is what people usually refer to as race pace
With your question re what should be your race pace, thats a little difficult without knowing how much effort you are putting in to your training runs. Also I note you are aiming to complete a Half and so that depends on your training too.
As a guide (and a rough one at that) if you can do 5 min km in a 10km race you should be aiming for a half mara in 1 hr 50
why not do the 10km as a time trial and then based on the result set a goal time for the half. I would also think you should get your long run up to 17 - 19km before the Half, but I am sure thats in your plan
rgds
walshy
Yes a set time per km is what people usually refer to as race pace
With your question re what should be your race pace, thats a little difficult without knowing how much effort you are putting in to your training runs. Also I note you are aiming to complete a Half and so that depends on your training too.
As a guide (and a rough one at that) if you can do 5 min km in a 10km race you should be aiming for a half mara in 1 hr 50
why not do the 10km as a time trial and then based on the result set a goal time for the half. I would also think you should get your long run up to 17 - 19km before the Half, but I am sure thats in your plan
rgds
walshy
#3
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veryCoolRunner
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Posted 21 April 2009 - 10:04 PM
Hi heids27, why don't you have a look at www.runnersworld.com and check out the training calculator. It estimates your race times over various distances and also what pace you should be training at. Good luck with your training.
CCW
CCW
#4
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veryCoolRunner
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Posted 22 April 2009 - 08:53 AM
Or the Mcmillan calculator. Just google it, easy to find. K
#5
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Posted 22 April 2009 - 10:59 AM
Thanks everyone! I will try those calculator links 
Walshy thats a good idea with the 10km race as a time trial...that way i can see how i go. When i train i do try hard but it seems to vary depdning on the day! Also because im trying to adjust to new orthotics at the moment and have had some foot problems ive been taking it a bit easier. And yeah, im following the GCHM website training program and i think towards the end of it i should be running around 18kms or so
Walshy thats a good idea with the 10km race as a time trial...that way i can see how i go. When i train i do try hard but it seems to vary depdning on the day! Also because im trying to adjust to new orthotics at the moment and have had some foot problems ive been taking it a bit easier. And yeah, im following the GCHM website training program and i think towards the end of it i should be running around 18kms or so
#6
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Posted 22 April 2009 - 02:18 PM
Heids27 your training pace should be about 20% slower than your race pace for your long runs so if you aim to race at 5 min ks then you should train around 6min pace - this should give you a general idea. If you try and do all your runs at race pace you risk fatigue and injury. Obviously if you are incorporating some shorter speed sessions aswell you can do these at race pace to get your body used to it. Don't worry that you are training at a slower pace, once you get into the race atmosphere most people run faster because of the adrenalin and excitement - just don't go out too fast!
