what pace to train at?

3 watchers

becky f Dec 2013 1:49pm, 22 Dec 2013 284 posts	0 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?
Johnny Panic Dec 2013 1:52pm, 22 Dec 2013 351 posts	0 Johnny Panic runnersworld.co.uk This seems "broadly sensible" to me. I'm sure someone will disagree though.
JohnnyO Dec 2013 2:34pm, 22 Dec 2013 17,046 posts	0 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...
thisisnatty Dec 2013 5:45pm, 22 Dec 2013 2 posts	0 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"
Tarahumara Dec 2013 5:58pm, 22 Dec 2013 1,200 posts	0 Tarahumara I use the McMillan pace calculator for my training paces works for me
Ebenellers Scrooge Dec 2013 6:02pm, 22 Dec 2013 26,758 posts	0 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.
becky f Dec 2013 6:21pm, 22 Dec 2013 285 posts	0 becky f yes I do have a hr monitor but I don't know what my max hr is?
Ebenellers Scrooge Dec 2013 8:40pm, 22 Dec 2013 26,762 posts	0 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.