![]() ![]() On a scale of 1 to 10, with 10 being the hardest (an all-out sprint), you can aim for an effort level of 5 for your marathon race. If you have no past race times or if you’re not especially interested in your exact pace numbers, perceived effort level is a great training tool. Learn more about how to do Yasso 800s here.Īnother option for marathon training is to run based on your effort level. For instance, if your goal marathon pace is 3:30:00, you will run your 800s in 3:30. Yasso 800s are 800-meter speed intervals that you do at your goal marathon pace. This chart can help you calculate your tempo run pace and will help you in other speed workouts, such as Yasso 800s. Use the marathon pace chart to do speedwork. This doesn’t mean don’t try for your goal, but instead think of it as an emergency backup plan in case unexpected hurdles arise and slow you down. This is why it’s good to have your goal race time as well as a backup, slower time, that will still ensure you finish the race and feel satisfied. It’s a good idea to expect the unexpected in marathons, with so many factors we can’t control, ranging from the weather to other runners, not to mention aches or pains that pop up during the race. Set a goal pace and a backup pace for your marathon. A good general rule for adding time to your mile pace is to add 40 to 60 seconds per mile to your 5K pace, 30 to 40 seconds per mile to your 10K pace, and 15 to 20 seconds per mile to your half-marathon pace. So if your half marathon pace is 9:30-minute miles, for instance, add 15 seconds and aim for a 9:45-minute mile pace for your marathon. Also, keep in mind that the marathon is longer than most races, so your mile time will most likely be slightly slower than even your half marathon pace. Instead, use your pace from a longer race, such as a half marathon. Here are some tips to help you get the most out of this marathon pace chart:ĭon’t use your fastest mile time to determine your marathon pace.
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