Wednesday, July 1, 2015

What's My Pace?

My marathon training plan includes several different paces. When I've trained for mid-distance races in the past, I've had a general idea of what these paces should feel like, but I wasn't very precise about the numbers. Now that I'm training for a marathon, it's time to be more focused and deliberate.

Most of my training runs are either "Easy/Long" or "Threshold" pace:

  • Easy/Long (E/L)
    • I can hold a conversation in complete sentences at this pace 
    • Running this pace teaches my body to burn fat more efficiently
  • Threshold (T)
    • This feels "comfortably hard"
    • Running this pace teaches my body to process lactate more efficiently

Some of my runs will build from E/L to "Marathon Pace":
  • Marathon Pace (MP)
    • This is my goal race pace!
    • It isn't an efficient training pace, but incorporating it strategically into my plan teaches my body what this pace feels like & builds my confidence in being able to maintain it

Some of my track workouts also incorporate "Aerobic Capacity" pace:
  • Aerobic Capacity (AC)
    • This is faster than T, but not the absolute fastest that I can run

What are my numbers? I pulled together information from various sources - my VO2 Max testing, recent race results, some online calculators, and a table from my PR Training plan to come up with some ranges, and then I ran them past Coach Adam for some refinement. Here they are:

I'll be trying these out for the next few weeks and seeing how well they fit!

(To see how my pace improved, go to August and September)


  1. I never know how to figure out those paces. Nice to have some data to feed into those formulas. Good luck with your training!

    1. Thank you for the good luck wishes! We'll see how well these paces work :)