marathon plans - track session pace

1 watcher
Feb 2015
10:34am, 20 Feb 2015
297 posts
  • 0
After a few marathons not go as I wished, I've decided to actually follow a training plan this time around. Specifically, I'm using the RW basic intermediate plan, hoping for 3:50.

Yesterday I did a session which was 5x800m fast, 400m slow on a track. The plan, however, gives no definition of 'fast' or 'slow' so I'm wondering if I judged my pace right.

I think I did as I did each fast lap in around 1 minute 50 (and hence each 800m in around 3:40) and felt it was much more of a struggle towards the end than at the start.I have an idea that's how you define the right pace, but it's not actually based on anything.

I did the whole session without stopping, just going straight from one speed to another. As I did a 3 lap warm up and 2 lap warm down I ended up doing 8k at 9:03 pace. My normal training runs of 5-6m are at that pace if flat (or up to 9:30 if hilly, as most of my runs are). So essentially I've done the session at the same overall speed as I normally would, albeit varying my pace a lot. Is this normal or would this session usually take longer/shorter than a standard run?

Also, is 3m40 for a 800m in a 5x800m session about right for someone who has a current 5k time of around 23:40 and is aiming for 3:50? I'm slightly worried I might be doing them too slow and not getting the right benefits, or too fast and risking tiredness/injury. It seems to be 22:25 pace for a 5km, which is 1:15 faster than I do (at a reasonably flat) parkrun.
Feb 2015
11:18am, 20 Feb 2015
11,141 posts
  • 0
Hi, I think the McMillan pace calculator is very good at giving you correct paces for different sessions.
Feb 2015
11:23am, 20 Feb 2015
1,368 posts
  • 0
The Fetch calculator is good too.
Feb 2015
2:20pm, 20 Feb 2015
298 posts
  • 0
Excellent - thanks for that. I never realised that was there.

Got something to say?

To join the discussion, sign in or join us.

About This Thread

Maintained by DaveG
After a few marathons not go as I wished, I've decided to actually follow a training plan this time...

Related Threads

  • events
  • marathon
  • pace

Track Your Exercise Reps

Press ups, sit ups, dips, squats - track it all here

The Ultra League

See the longest runs, rides, swims and walks from any given year on Fetcheveryone


Use your credits to buy and sell runners to make a profit. And 14 Fetch Virtual Badges up for grabs. Just for fun!

Are you doing the right training?

See typical mileage, pace and long run stats for every distance and goal. See a comparison with your own training.

Back To Top

Free training & racing tools for runners, cyclists, swimmers & walkers.

Fetcheveryone lets you analyse your training, find races, plot routes, chat in our forum, get advice, play games - and more! Nothing is behind a paywall, and it'll stay that way thanks to our awesome community!
Get Started
Click here to join 109,553 Fetchies!
Already a Fetchie? Sign in here