what pace to train at?

3 watchers
Dec 2013
1:49pm, 22 Dec 2013
284 posts
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becky f
Im not sure what pace I should be running recovery runs,long runs etc?
I run long runs on a sunday at about a 9.27 pace,general run about 3 miles on a Tuesday 9.20ish pace,speedwork Thursdays tempo run at 7.45-50 pace or mile reps at 7.30 pace and ive just started running a 3 mile recovery run on a Friday at a 10.48 pace which is so slow.Im training for a half marathon which is in march and my pb for half marathon is 1 hour 47.58.do these training paces im doing sound ok to try and get a new pb?
Dec 2013
1:52pm, 22 Dec 2013
351 posts
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Johnny Panic
runnersworld.co.uk

This seems "broadly sensible" to me. I'm sure someone will disagree though.
Dec 2013
2:34pm, 22 Dec 2013
17046 posts
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JohnnyO
attackpoint.org

This leads to the Daniels paces, which are usually much the same as Macmillan/RW
The starting point is a recent race where you went as hard as you could. I put your Telford 10k time in.

There is a lot more to it than just these paces, but if thats all you want...
Dec 2013
5:45pm, 22 Dec 2013
2 posts
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thisisnatty
Personally, I like to use vdot training paces:
attackpoint.org

Using your HalfM PB, going up one vdot to aim for PB:
Long/Easy/recovery/general /resting pace between intervals etc 9'47"
Pace work 8'08"
LT mile reps 7'53"
Speed work 400m reps @1:41 = 6'46"
Dec 2013
5:58pm, 22 Dec 2013
1200 posts
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Tarahumara
I use the McMillan pace calculator for my training paces :-) works for me
Dec 2013
6:02pm, 22 Dec 2013
26758 posts
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Ebenellers Scrooge
I'd suggest that you can do your long runs slower if it helps you to get better pace in your tempo or mile reps. Anything down to your easy/recovery run pace would be fine.

Do you have an HR monitor? that would help in defining your training paces.
Dec 2013
6:21pm, 22 Dec 2013
285 posts
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becky f
yes I do have a hr monitor but I don't know what my max hr is?
Dec 2013
8:40pm, 22 Dec 2013
26762 posts
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Ebenellers Scrooge
Doing a test is easy enough. Find a reasonable hill and run up it as hard as you can 4 or 5 times, with just the run back down for recovery. The highest reading you get is your Max, more or less.

Have a look at the Heart Rate thread and ask about on there for the real experts, but if you can use your HR zones to judge your training paces you'll probably find it easier to plan your training and get the most out of it.

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Im not sure what pace I should be running recovery runs,long runs etc?
I run long runs on a sunday ...

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