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George Foster Ultra-running and the 5 stages of grief. Thanks for the reply Jeff. I looked on your webinar, and read a couple of articles and did some experimenting. That corresponds nicely with numbers that I got from your Long run pace calculator the Race Predictor numbers after putting in time from one of my recent workouts 8km — Do I understand it right that slow run is not the same as steady run?
Your calculator gives me the a Race prediction pace and b Long run pace. If I use the calculated pace from a my test run pace matches the above article recommendations for steady and tempo run pace, but not with b because it is slower.
So that leads me to believe that I should take the race predictor as my goal pace, is that correct? Then, what for is the Long run pace? I am thinking to adjust my pace according to what I found and keep running with the Sub half marathon plan.
What do you think about that? Thanks a lot. Your email address will not be published. Coach Jeff. As a beginner runner, training vernacular can sometimes make your head spin.
Who knew running could be so complicated? Steady state or marathon pace runs Steady runs, or marathon paces runs, are a great way to build aerobic strength, which is the foundation for your best performances from 5k to the marathon. What are the training benefits of a steady run Running at your steady pace maximizes development of your aerobic threshold — the fastest pace you can run while still remaining completely aerobic meaning your muscles have enough oxygen to produce all the energy they need and while burning fat as your primary fuel source.
Steady runs should typically be performed while breathing at a ratio three steps — one with your left, one with your right, one with your left — while breathing in; three steps — one with your left, one with your right, one with your left — while breathing out. While running, try to speak out-loud. Some can maintain close to the same pace even when they double the distance. The type and volume of your training will also influence how fast you can run at different distances.
These estimates will help you narrow the pace, then you need to test the estimate. Getting a rough idea of what pace is possible is step one, but I then recommend athletes do a series of goal pace workouts across their training plan to really dial in whether the predicted pace is doable or not and, if not, figure out what pace is more doable. Do this workout about eight weeks before your race. But, stick with it. Do this workout around four weeks before your race.
Again, these goal pace workouts are essential for helping you dial in your pace. Listen to your inner coach and be honest with yourself. If the pace feels just too fast for Sometimes, just a slight adjustment of a few seconds per mile can make the workout successful. Perform this workout 2—3 weeks before your race. This final goal pace run should feel like a mini version of the half-marathon.
You should find that the first 2—4 miles feel very comfortable. Then, past halfway, you have to raise your mental intensity to hold the pace for the final 2—3 miles yet still finish feeling like you could have done another 1—2 miles at goal pace if asked to. When I have an athlete that can hit goal pace in all three of these workouts, I feel very confident she can run it on race day.
These days, it seems like we are doing everything we can to avoid suffering in training. But suffering is part of racing your best. Therefore, another key to improving the odds of hitting your goal time is to practice the correct type of suffering. In the half-marathon, the suffering is not so much due to the speed of the race but to the duration.
After over an hour of running, the muscles begin to fatigue, and your mind starts to create more and more fatigue messages. A former collegiate coach at the University of Colorado, he's coached U. Sign up for individualized training from Jay at RunnersConnect. Check out his Running DVDs , read his blog at coachjayjohnson. Coach Jay Johnson works with runners of all ages and abilities. Share this article. Are you sure you want to delete this family member? Find activities close to home.
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